Two-Leg Calf Raise (Bodyweight)

Alternatives

• Weighted Two-Leg Calf Raise
• Single Leg Calf Raise
• Bodyweight Calf Pulses

Summary

The bodyweight two-leg calf raise is a simple yet effective exercise to strengthen the calves. It targets the gastrocnemius and soleus muscles, improving ankle stability and lower leg endurance.

Benefits of the Two-Leg Calf Raise (Bodyweight)

• Strengthens the calves without equipment
• Improves ankle and foot stability
• Enhances lower leg endurance and balance
• Ideal for beginners or warm-ups
• Can be done anywhere

Two-Leg Calf Raise (Bodyweight) Muscles Worked

1. Primary: Gastrocnemius, Soleus
2. Secondary: Tibialis Posterior, Foot Stabilisers

Instructions

1. Stand tall with feet hip-width apart, near a wall or sturdy surface for balance
2. Press through the balls of your feet to lift your heels
3. Rise as high as possible onto your toes
4. Pause briefly at the top and squeeze your calves
5. Lower your heels back down slowly
6. Keep your knees straight but not locked
7. Repeat for the desired number of reps

Common Mistakes

1. Bouncing instead of controlled movement
2. Leaning forward or backward
3. Not reaching full range of motion
4. Rolling ankles outward or inward
5. Letting heels drop too quickly