Bodyweight Standing Calf Raise

1. Stand with your feet hip-width apart on a flat surface, keeping your toes pointing forward and your spine in a neutral position.
2. Engage your core muscles and place your hands lightly on a wall or sturdy object for balance if needed, keeping your arms relaxed.
3. Distribute your weight evenly across the balls of both feet while maintaining a slight bend in your knees to protect your joints.
4. Inhale deeply and prepare for the movement by creating tension in your calf muscles.
5. Exhale as you press through the balls of your feet to raise your heels off the ground as high as possible, keeping your ankles, knees, and hips aligned.
6. Pause briefly at the top of the movement, focusing on the full contraction of your calf muscles while maintaining your balance.
7. Inhale as you slowly lower your heels back down, controlling the descent until you feel a stretch in your calf muscles.
8. Touch your heels to the ground without fully releasing tension from your calves before beginning the next repetition.

Important information

• Keep your weight centered over the middle of your foot throughout the exercise to maximize calf engagement and prevent rolling to the outside edges of your feet.
• Maintain an upright posture with your shoulders back and down to avoid leaning forward, which can reduce the effectiveness of the exercise.
• Focus on a complete range of motion by fully extending at the top and lowering your heels below the level of your toes at the bottom for optimal muscle development.
• If balance is difficult, try performing the exercise near a wall or holding onto something stable until your stabilizing muscles develop.