Calf Raise
Beginner · No equipment · Target: gastrocnemius, soleus
How to do it
- Stand with feet hip-width apart, holding a wall or chair for balance if needed.
- Rise onto the balls of your feet, keeping weight even.
- Lower slowly with control.
- Progress: single-leg raises, or slow tempo (3 s down).
- Regress: both legs, smaller range.
Dosage: 3 × 12–20 reps, slow tempo
Stop if…
- Sharp or worsening Achilles pain
- Pain that alters your walking pattern
- Pain keeps you awake at night or worsens over days.