Personal Training

Calf Raises: Strengthening the Lower Legs

Calf raises are a simple yet highly effective exercise for building strong and toned calves. The exercise targets the gastrocnemius and soleus muscles, which are responsible for ankle stability and the powerful push-off motion used in running, jumping, and walking.

To perform a basic calf raise, stand with your feet hip-width apart and slowly lift your heels off the ground, balancing on the balls of your feet. Hold the position for a moment before lowering your heels back down. For added difficulty, perform the exercise on an elevated surface like a step or add weights for resistance.

Variations such as single-leg calf raises or seated calf raises target different parts of the calf muscles, promoting balanced development. Incorporate 2–3 sets of 15–20 repetitions into your workout to strengthen your calves, enhance ankle stability, and improve lower-body endurance.