Calf Raises | Illustrated Exercise Guide

Primary muscles: Calves
Secondary muscles: Lower leg
Equipment: No equipment

CALF RAISES INSTRUCTIONS

1. Stand with your torso upright, your feet hip-width apart and your toes pointing forward.
2. Raise your heels off the floor and squeeze your calves.
3. Return to the starting position, by slowly lowering your heels, and repeat.

PROPER FORM AND BREATHING PATTERN

When doing calf raises, brace your core, face forward and keep your toes pointing straight ahead. Raise your heels and breathe out as you squeeze your calves. Breathe in as you lower your heels and slowly return to the starting position.

EXERCISE BENEFITS

Calf raises are an easy and effective exercise that you can use to target the muscles on the back of the lower legs. This exercise increases the strength of your calves, allowing you to jump higher, and improves the tone, definition, and appearance of your lower legs.

DEMONSTRATION

SETS AND REPS

Start with 2 or 3 sets of 12 to 15 repetitions and, if you need extra support, stand near a wall or hold a dumbbell in each hand. To increase the challenge, do the calf raise on a step, not allowing your heels to touch the floor.

CALORIES BURNED

To calculate the number of calories burned doing calf raises, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Clamshell
Step up with knee raise
Single leg deadlift
Back leg lifts