# Standing Calf Raise

Rise onto the balls of both feet, lifting the heels as high as they'll go,
then lower under control. The simplest way to train the calves and strengthen
the ankles — no equipment, just bodyweight and a slow tempo.

- **Category:** Mobility / warm-up
- **Type:** Bodyweight calf raise
- **Targets:** Gastrocnemius, soleus, ankle stability
- **Prescription:** 2–3 × 15–20, slow up and down with a pause at the top
- **Defaults:** 3 × 15 bodyweight

## Setup

Stand tall with feet hip-width, weight even across both feet. Rest a hand on
a wall for balance if needed.

## Execution

1. Press through the balls of the feet and lift both heels as high as you can.
2. Pause for a beat at the top, standing tall on your toes.
3. Lower the heels slowly back to the floor under control.
4. Repeat for the set without bouncing off the bottom.

## Cues

- Push all the way up to a full stretch at the top of each rep.
- Keep the knees straight but soft, so the calves do the work.
- Lower slowly — the descent builds as much strength as the lift.

## Common Mistakes

- Short, bouncy reps that never reach a full heel lift.
- Rolling the weight to the outside of the feet.
- Bending the knees to bob up instead of driving through the ankles.

## Progression

Pause longer at the top, slow the lowering phase, then progress to single-leg
raises or add load with a dumbbell or a step for extra range.
