Beginner

Calf Raises

Strengthen your calves for better jumping, running, and ankle stability. Often neglected but crucial for lower leg health.

2-4 weeks

Focus Areas

Strength Foundation Legs

Prerequisites

Ability to stand on one foot

Basic balance

No acute calf injuries

Understanding of full range

Beginner

Calf Raises

Strengthen your calves for better jumping, running, and ankle stability. Often neglected but crucial for lower leg health.

2-4 weeks

Focus Areas: Strength Foundation Legs

Prerequisites

Ability to stand on one foot

Basic balance

No acute calf injuries

Understanding of full range

Calf raises involve rising onto the toes through plantar flexion, strengthening the gastrocnemius and soleus muscles of the lower leg. This fundamental exercise addresses muscles crucial for walking, running, jumping, and balance yet often neglected in training programs. Proper calf development enhances athletic performance while preventing common lower leg injuries.

Beyond Movement incorporates calf raises throughout programming, recognizing their importance for complete lower body development. We progress from bilateral raises to single-leg variations, adding range of motion through elevated surfaces and resistance through external loading. The emphasis on full range of motion and controlled tempo ensures comprehensive development rather than partial pump work.

Strong calves contribute significantly to athletic performance and injury prevention. Runners experience improved push-off power and reduced Achilles stress, while athletes in jumping sports gain explosive power. The exercise also improves balance and ankle stability, valuable for older adults preventing falls. Regular calf training addresses the weakness and restrictions common in modern populations.