Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Double-Leg Calf Raise

BeginnerStrengthTier T2

Classic calf raise on both feet. Strengthens gastrocnemius and loads the forefoot, essential for walking and running.

Targets: Foot & Toes
Muscles: Gastrocnemius, Soleus

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

chair

Home Options

  • chair
  • wall

No equipment? Try: step for increased range

Dosage

3

Sets

15

Reps / Time

45 sec

Rest

2 sec up / 3 sec down

Tempo

Step-by-Step Guide

Set up

  • Stand with feet hip-width apart
  • Keep a wall or chair nearby for balance
  • Maintain good posture

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Stand tall with feet parallel

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Rise up onto the balls of your feet

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Lift heels as high as possible

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold for 1-2 seconds at the top

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Lower slowly over 3 seconds

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat with control

Breathing

  • Exhale as you rise
  • Inhale as you lower

Form Cues

  • Push through the big toe and little toe equally
  • Keep ankles straight - no rolling
  • Go as high as possible
  • Control the lowering phase

Common Mistakes to Avoid

  • Not rising high enough
  • Dropping down quickly
  • Rolling ankles outward
  • Leaning forward

Safety Information

Progress slowly if recovering from forefoot issues. Very safe for general use.

Progressions

Single-leg, add weight, perform on step

Single-Leg Calf RaiseIntermediate

Regressions

Use wall for support, reduce range

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.