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Exercise handout — move better, feel better.
Double-Leg Calf Raises
Rise up onto toes using both legs. Foundational calf strengthening exercise before progressing to single leg.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- table or counter
- wall
Dosage
3
Sets
15
Reps / Time
60 sec
Rest
2 sec up / 1 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Hands lightly on wall or counter for balance
- Weight evenly distributed
Step 1 of 4
Rise up onto the balls of both feet
Step 2 of 4
Lift heels as high as possible
Step 3 of 4
Hold at top for 1-2 seconds
Step 4 of 4
Lower heels slowly back to floor
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Push through big toe and second toe
- Go as high as you can
- Control the lowering - don't drop
- Keep knees straight (for gastrocnemius focus)
Common Mistakes to Avoid
- Not rising high enough
- Dropping heels quickly
- Leaning on support too much
- Knees bending
Safety Information
Avoid if acute Achilles rupture. Use support if balance is concern.
Progressions
Add 2-3 sec pause at top, slow eccentric, progress to single leg
Regressions
Smaller rise, more support, fewer reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.