Standing Calf Raise

Execution

1. Stand tall with your feet hip-width apart and your knees nearly straight but not locked.
2. Lower your heels slowly until you feel a stretch in the calves, without dropping into it.
3. Exhale and rise as high as you can, driving through the big and second toe instead of rolling to the outside edge.
4. Hold for one beat at the top, then take 3 seconds to come back down.
5. Rest one hand on the frame for balance rather than pulling yourself up with it.

Quick cues

• Get all the way up on your toes.
• Drive through the big toe, no rolling out.
• Three seconds down every rep.
• Knees nearly straight, no bouncing.

Common faults

• Fault: Bouncing off the tendon instead of raising under control

  Fix: Come to a full stop for one beat at the bottom of each rep and cut the load until the bounce is gone.

• Fault: The feet rolling to the outside edge at the top

  Fix: Press the big toe down into the step and imagine pinning a sheet of paper under it for the whole set.

• Fault: Bending the knees to get a push out of the bottom

  Fix: Keep the knees nearly straight and stand side-on to a mirror so you can see whether they dip.

• Fault: Cutting the range so the heels barely drop

  Fix: Use a taller step so the heel has room to drop below the toes, and count to two at the bottom.