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Inner Calf
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How To Perform Standing Calf Raise (Machine)
- Stand on the platform with balls of your feet on the edge and heels hanging off.
- Slightly turn your toes outward.
- Unlock the safety handle and keep knees soft but not bent.
- Lower heels slowly for a deep stretch.
- Press through the balls of your feet to rise as high as possible.
- Pause for 1–2 seconds at the top, then return slowly.
Reps: 12–20 reps, 3–4 sets
How To Perform Standing Smith Machine Calf Raise
- Place a platform under the bar.
- Stand on the platform with balls of feet on the edge and toes turned slightly outward.
- Rest the Smith bar on your upper traps/shoulders.
- Unlock the bar, keep your core tight.
- Lower your heels slowly for a full stretch.
- Press up onto your toes, squeezing the inner calf.
Reps: 12–20 reps, 3–4 sets
How To Perform Standing Dumbbell Calf Raise
- Hold a dumbbell in one hand.
- Stand with feet hip-width apart and toes slightly turned out.
- Push through the balls of your feet to raise your heels high.
- Hold for 1 second at the top, then slowly lower your heels back down.
Reps: 15–20 per set, 3–4 sets
How To Perform Donkey Calf Raise
- Place your forearms and upper body leaning forward on a bench or surface for support.
- Bend at your hips until your torso is roughly parallel to the floor.
- Stand with the balls of your feet on the edge of an elevated surface.
- Lower your heels fully for a deep stretch.
- Press through your toes and raise your heels as high as possible, squeezing your calves at the top.
Reps: 12–20, 3–4 sets.
Callisthenics
How To Perform Bodyweight Calf Raise on Stairs
- Stand with the balls of your feet on the stairs, heels hanging off.
- Turn toes slightly outward.
- Slowly lower heels below the stair edge for a full stretch.
- Push up onto your toes, hold for 1–2 seconds, then return slowly.
Reps: 15–25 reps, 3–5 sets
How To Perform Supported One-Leg Calf Raise
- Stand near a support.
- Place one foot on the ground, the other slightly raised behind you.
- Angle toes of your working leg slightly outward.
- Press through the ball of your foot to rise slowly.
- Hold for 1 second, then lower the heel back down for a deep stretch.
Reps: 12–20 per leg, 3–4 sets
How To Perform Bodyweight Single-Leg Standing Calf Raise
- Stand on one leg with toes slightly pointed outward.
- Raise your heel off the ground slowly, balancing on the ball of your foot.
- Hold for 1–2 seconds at the top.
- Lower your heel below the step level for a full stretch if elevated.
Reps: 12–20 per leg, 3–4 sets
How To Perform Calf Raise from Deficit (Chair Supported)
- Stand on a step/plate with heels off the edge.
- Hold the chair for balance.
- Push heels up, then lower below the step.
- Reps: 12–20 per leg, 3–4 sets
How To Perform Sitting Toe Pull Calf Stretch
- Sit on the floor, legs extended.
- Pull toes back with a band/bedsheet.
- Hold stretch 20–30s.
- Reps: 12–20 per leg, 3–4 sets
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