Legs
Calf raises, left leg
Build unilateral lower-leg strength and ankle stability with this fundamental bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright on a flat surface with your feet hip-width apart and your hands resting on a wall or steady surface for balance.
Lift your right foot off the ground by bending your knee slightly, shifting all of your weight onto your left leg.
Push through the ball of your left foot to lift your heel as high as possible while keeping your core engaged.
Pause for a brief second at the top of the movement to maximize muscle fiber recruitment.
Lower your left heel back to the floor in a slow, controlled motion until it lightly touches the ground.
Maintain a tall posture throughout the set and avoid leaning forward or to the side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rushing the eccentric lowering phase
- Bouncing at the bottom of the movement
- Shifting weight to the outer toes rather than the big toe
- Using momentum or swinging the free leg for assistance
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.