Calf (Toe) Raise Technique

 

Calf toe raises are a great exercise for strengthening your calves and improving ankle mobility. Here's how to do them:

Basic Technique

1. Starting position: Stand upright with your feet hip-width apart. You can hold onto a wall or chair for balance if needed.

2. The movement:

   • Push through the balls of your feet to lift your heels off the ground as high as possible

   • Rise up onto your tiptoes, squeezing your calf muscles at the top

   • Hold for a brief pause (1-2 seconds)

   • Slowly lower your heels back to the ground with control

3. Breathing: Exhale as you rise up, inhale as you lower down

4. Repetitions: Start with 3 sets of 15-20 reps

Tips for Better Results

• Keep your core engaged and maintain good posture throughout

• Move slowly and controlled - avoid bouncing or using momentum

• Focus on the full range of motion - get as high as possible on your toes

• Keep your legs straight but not locked at the knees

Variations to Progress

• Single-leg calf raises: Do them one leg at a time for more challenge

• Elevated calf raises: Stand on a step or platform so your heels can drop below your toes for a greater stretch

• Weighted: Hold dumbbells at your sides or use a barbell across your shoulders

These are excellent for building stronger, more defined calves and can help with activities like running, jumping, and walking.