Bodyweight Calf Raise tutorial
The bodyweight calf raise is a simple, equipment-free exercise for the calves and ankles performed on the edge of a step. It is ideal for beginners and home workouts, and improves balance and calf endurance for walking and running.
How to perform
- Stand on the edge of a sturdy step with the balls of your feet on it and heels free.
- Hold a wall or rail lightly with one hand for balance.
- Keep your body upright and knees softly straight.
- Slowly lower your heels below the step to stretch the calves.
- Rise onto your toes as high as you can and hold for one second.
- Lower slowly and repeat.
Breathing: Exhale as you rise and inhale as you lower.
Key tips
- Progress by doing it one leg at a time.
- Take three seconds to lower for more tension.
- Use your hand only for balance, not to pull yourself up.
Common mistakes
- Bouncing quickly without pausing at the top or bottom.
- Rolling onto the little toes.
- Leaning forward and losing body alignment.
Safety: People with poor balance or ankle problems should begin on flat ground while holding a wall.
CalvesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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