How to do a standing calf raise

Setup:

1. Stance: Stand with your feet about hip-width apart, with your weight distributed evenly.
2. Position: You can perform this on a flat floor or with the balls of your feet on an elevated surface (like a step or weight plate) for a greater range of motion.

The Movement:

1. Raise: Press through the balls of your feet to raise your heels as high as possible.
2. Squeeze: Squeeze your calf muscles (gastrocnemius) at the top of the movement and hold for a moment.
3. Lower: Slowly lower your heels back to the starting position. If on a step, lower them as far as you can to feel a stretch.

Tips:

• Hold onto a wall or rack for balance if needed.
• Avoid bouncing at the bottom; use controlled muscle action.
• To add resistance, hold dumbbells at your sides or a barbell on your back.