Calf raise

Rise onto the balls of your feet and lower slowly to build calf strength and endurance for running, jumping and steadier ankles.

How to do it

1. 01Stand tall with your feet hip-width apart and your fingertips lightly on a wall for balance.
2. 02Press the balls of your feet into the floor to rise as high as you can, knees straight but not locked.
3. 03Pause for a beat at the top with your weight over your big and second toes.
4. 04Lower your heels slowly under control to the floor, then repeat.

Common mistakes

• Bouncing quickly — use the full range, pause at the top and lower slowly.
• Ankles rolling out — keep your weight toward your big toes as you rise.
• Leaning on the wall — touch it lightly, only for balance.

In the Calves progression

1. 1Calf raise
2. 2Single-leg calf raise

Standard to move on: 3 sets × 20, two sessions in a row.