Bodyweight Feet Elevated Calf Raise

Instructions for proper form

Stand on a raised platform (like a step or a sturdy box) with the balls of your feet on the edge and your heels hanging off. Keep your legs straight and your abdominal muscles engaged. Slowly raise your heels as high as possible while keeping the balls of your feet in contact with the platform, feeling the contraction in your calf muscles. Then lower your heels back down to the starting position, ensuring to stretch the calves at the bottom of the movement for a full range of motion. Repeat the movement in a controlled manner.

Common mistakes to avoid

Avoid using momentum to lift your heels; focus on a smooth, controlled movement. Make sure not to let your knees bend excessively, as the movement should isolate the calves. Also, don’t rush through the repetitions; aim for a slow and controlled execution.

Benefits

Specific benefits of the exercise

Strengthens the gastrocnemius and soleus muscles in the calves, enhances ankle stability and flexibility, and improves overall lower body strength and function.

Expected results and timeframe

With consistent training (2-3 times a week), beginners can expect to see improvements in calf strength and definition in approximately 4-6 weeks. Enhanced ankle stability and performance in other exercises should also be noticeable..

Who this exercise is best for

This exercise is ideal for beginners looking to develop calf strength, individuals recovering from ankle injuries seeking to improve mobility, and those who play sports requiring explosive movements or running.

Scientific studies supporting its effectiveness

Studies have shown that calf raises, including elevated variations, are effective in increasing calf muscle size and strength. Research published in the Journal of Strength and Conditioning Research indicates that targeted calf training enhances performance in activities requiring lower leg strength.

Variations

Beginner modifications

If the elevated position is too challenging, perform the exercise on flat ground. You can also decrease the range of motion by not going as high on the raise until strength is built.

Advanced progressions

To progress this exercise, try adding weight (like a backpack or water bottles) for added resistance or perform single-leg calf raises to increase difficulty and balance challenge.

Integrations

Complementary exercises

Include leg exercises like squats or lunges, as well as stretching exercises for the calves to improve flexibility.

Super set recommendations

Pair the Bodyweight Feet Elevated Calf Raise with a compound movement such as squats or deadlifts to target the lower body effectively and maximize workout efficiency.

Sample workout routines

A suggested routine could be: 3 sets of 12-15 Bodyweight Feet Elevated Calf Raises, followed by 3 sets of 10-12 squats, and finish with a calf stretch.

Exercise combinations

Combine with other calf exercises such as seated calf raises, or anterior tibialis raises to create a comprehensive lower leg workout.

Best time to do this exercise in your workout

This exercise is best performed towards the end of a leg workout as a finisher after compound movements to adequately target the calf muscles while they remain fresh.