How to do calf raises

Your calves and Achilles tendon handle big forces every time you walk, run, jump or climb stairs. Calf raises train them directly, and versions of them appear in many foot and ankle conditioning programs.

After a lower-leg injury, your clinician sets the timing and the version of this exercise.

Progressions

1. Two-leg raises, hands on a wall.
2. Two up, one down: rise on both feet, lower slowly on one.
3. Single-leg raises.
4. Raises on a step, lowering the heel below the step for more range.

Step by step

1. Stand with feet hip-width apart, fingertips on a wall for balance.
2. Press through the balls of your feet to rise as high as you can.
3. Pause for 1 to 2 seconds at the top.
4. Lower slowly over 3 seconds.
5. Keep your ankles straight, not rolling in or out.

Common mistakes and fixes

• Bouncing. Fix: slow down, especially on the way down.
• Rolling to the outside of the foot. Fix: push through the big toe.
• Partial range. Fix: rise all the way.

Questions people ask

How many calf raises should I do?

2 to 3 sets of 10 to 15 slow reps is a common starting point for healthy adults.

Are calf raises good for the Achilles?

Calf strengthening is part of many Achilles programs, but the right version and timing depend on your injury. Ask your clinician.

Bent-knee or straight-knee?

Both. Straight-knee raises bias the gastrocnemius; bent-knee raises bias the soleus.

Sources

1. AAOS OrthoInfo. Foot and Ankle Conditioning Program. Checked October 9, 2026.
2. AAOS OrthoInfo. Achilles Tendinitis. Checked October 9, 2026.
3. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.

Education only. Not medical advice. Confirm with your clinician.

More in strength exercises

• How to do a push-up (and how to build up to one)
• How to do a squat with good form
• How to do a lunge (and the split squat to start with)
• How to do a pull-up: a progression from zero