When you think about leg exercises, how often do your calves get a turn?
It's easy to focus on squats, lunges, and glute exercises while overlooking the muscles in your lower legs. But your calves play an important role in everyday movement, from walking and climbing stairs to maintaining control as you shift your weight.
Calf raises are a simple way to give those muscles focused attention.
The movement is small: lift your heels, pause, and lower them again. But when you slow it down and stay controlled, that simple motion can become a useful strength exercise.
This movement guide is part of M³: Motivation • Movement • Meal Prep with Charlotte Blais of Blue Chip Maintenance, where the focus is on practical ways to stay active, build strength, and create healthy habits that fit into everyday life.
Why Calf Raises Are Worth Practicing
Calf raises work the muscles at the back of your lower legs.
They can be added to a lower-body workout, used as part of a warm-up, or practiced on their own when you only have a few minutes.
One of the benefits of calf raises is that they don't require much equipment.
For a basic version, all you need is:
- A flat surface
- A wall or sturdy support
- A few minutes to focus on the movement
Using the wall for support lets you concentrate on lifting and lowering smoothly instead of turning the exercise into a balance challenge.
Start With a Supported Setup
Stand facing a wall with your feet about hip-width apart.
Keep your toes pointing forward and place your palms lightly on the wall for support.
Stand tall with your knees straight but not locked.
The goal is to keep the rest of your body steady so the movement comes primarily from your ankles.
Once you feel balanced and comfortable, you're ready to begin.
How to Do a Supported Calf Raise
1. Set Your Feet
Stand with your feet about hip-width apart and keep them flat on the floor.
Try to keep your toes facing forward.
2. Stand Tall
Keep your posture upright and your knees straight without forcing them backward.
Gently engage your core to help keep your body steady.
3. Lift Your Heels
Slowly press through the balls of your feet and raise both heels away from the floor.
Rise only as high as you can while staying controlled.
Try not to let your ankles roll inward or outward.
4. Pause at the Top
Hold the lifted position briefly.
You don't need to stay there long. A short pause can help you avoid rushing through the movement.
5. Lower Slowly
Bring your heels back toward the floor with control.
Avoid dropping or bouncing.
Once both heels are back down, reset before beginning the next repetition.
Make the Lowering Part Count
The downward portion of the exercise deserves just as much attention as the lift.
It can be tempting to rise slowly and then let your heels drop quickly.
Instead, try to make the lowering portion calm and deliberate.
Think about using the same amount of control on the way down as you did on the way up.
That small change can make the exercise feel much more intentional.
Pay Attention to Your Ankles
As you perform each repetition, notice what your ankles are doing.
Try to keep them from collapsing inward or rolling outward.
If that starts happening, lower the height of the raise or take a break.
The goal isn't to get as high as possible.
It's to move through a comfortable range while keeping your feet and ankles steady.
Start Simple Before Adding Difficulty
There are many ways to make calf raises more challenging, but you don't need to begin there.
Start with both feet on a level surface and use the wall for support.
You don't need weights.
You don't need to stand on the edge of a step.
And you don't need to complete a large number of repetitions.
Begin with a short set where you can maintain the same controlled pace from beginning to end.
Once that feels comfortable, you can gradually add more repetitions or another set.
Try It This Week
During your next workout, set aside a few minutes for supported calf raises.
Instead of focusing on how many repetitions you can complete, choose one detail to practice.
For example:
Can you lower your heels as slowly and calmly as you lift them?
Let that be the goal of the set.
Even if you perform fewer repetitions, you're still practicing control and building awareness of the movement.
💪 Small movements deserve your full attention, too.
Strength isn't only built through big exercises. Sometimes the smaller movements are where you learn to slow down, stay controlled, and pay attention to the details.
Which part of your workout tends to get rushed or skipped?
Explore more practical ideas around Motivation, Movement, and Meal Prep at:
Work within a comfortable range and stop if you feel pain. If you have an injury or a condition that affects exercise, ask your healthcare professional for guidance.
