Legs
Double Leg Calf Raise
Build foundational lower-leg strength and ankle stability with this essential bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet hip-width apart and your arms at your sides or lightly touching a wall for balance.
Engage your core and maintain a neutral spine while keeping your knees straight but not locked out.
Press through the balls of both feet to lift your heels as high as possible off the ground.
Pause for one second at the peak of the movement to maximize the contraction of the calf muscles.
Lower your heels back to the starting position in a slow and controlled manner.
Repeat the movement for the desired number of repetitions without bouncing at the bottom.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rushing the repetitions and using momentum rather than muscle control
- Bending the knees during the upward phase
- Leaning too far forward or backward instead of moving vertically
- Failing to reach a full range of motion at the top of the lift
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.