This exercise involves standing on the edge of a raised surface, such as a step or curb, with the heels hanging off the edge. The calves are then contracted to lift the body up onto the balls of the feet, before slowly lowering back down. This exercise targets the calf muscles and can be done with bodyweight or added resistance.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens and tones the calf muscles
- Improves ankle stability and balance
- Can help prevent injuries such as ankle sprains
- Can be done with minimal equipment and in a small space
- Can be easily modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Place a block or step under the balls of your feet.
- Place your hands on your hips or hold onto a stable surface for balance.
- Raise your heels off the ground as high as you can, keeping your toes on the block or step.
- Hold the position for a few seconds, then lower your heels back down to the ground.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Calves
Primary