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Exercise handout — move better, feel better.
Loaded Calf Raises
Calf raises holding weight for increased strength. Progress load gradually - aim for 5-10% increase per week maximum.
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
dumbbells
Home Options
- dumbbells + backpack or water bottles
No equipment? Try: Backpack with books, Water bottles, Kettlebell, Barbell
Dosage
4
Sets
10
Reps / Time
120 sec
Rest
2 sec up / 2 sec hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Hold dumbbell in one or both hands, or wear loaded backpack
- Stand near support for balance if needed
- Feet hip-width apart
Step 1 of 4
Rise up onto balls of 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 with control
Breathing
- Exhale as you rise
- Inhale as you lower
Form Cues
- Use appropriate load - challenging but controlled
- Maintain good form despite weight
- Don't compromise range for load
- Progress weight gradually
Common Mistakes to Avoid
- Too much weight too soon
- Sacrificing range of motion
- Rushing reps
- Leaning forward
Safety Information
Progress load gradually. Avoid if acute calf/Achilles injury.
Progressions
Increase weight 5-10%/week, single leg loaded, on step
Regressions
Less weight, both legs, body weight only
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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.