Legs & glutes

Calf raise

Rising onto your toes — strengthens the calves and ankles for walking, running and balance.

Beginner Low impact Sturdy chair
Movement diagram for Calf raise: standing, hand on a chair to up on the toes, hand on a chair
Original diagram — start and finish positions.

How to do it

  1. Stand tall, resting your hands on the back of a chair or a wall for stability.
  2. Lift both heels off the floor as far as is comfortable.
  3. Keep the movement slow and controlled.
  4. Lower back down slowly.

Form tips

  • Keep your weight over the big toe and second toe.
  • Pause briefly at the top.

Common mistakes

  • Bouncing.
  • Rolling out onto the little toes.

Easier and harder

Make it easier

Hold on with both hands and make the movement smaller.

Make it harder

Do it without support, then on one leg, or with heels hanging off a step.

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026
  2. Royal Osteoporosis Society: Exercise to help your balance — checked 3 Oct 2026

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