Exercises · IA-KNE-EXE-004

Calf Raise

Learn the calf raise — a simple lower-leg strengthening exercise that supports walking, running and knee health, with progressions and safety notes.

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Start and finish demonstration of Calf Raise — **Start and finish**Use the written steps below for the full technique and safety guidance.

At a glance

Exercise profile

Target muscles: Gastrocnemius, Soleus
Exercise type: Strength
Equipment: Wall, counter or rail, Optional step or weight
Mechanics: Isolation
Movement pattern: Heel raise (bilateral)
Experience level: beginner
Secondary muscles: Plantaris, Tibialis posterior, Fibularis longus and brevis

Lower-leg strength and push-off capacity

What this exercise works

The gastrocnemius and soleus raise the heel and control its return while the foot, ankle and hip muscles keep the body aligned.

Anatomy highlighting the structures involved in Calf Raise — **Teal** — primary muscles doing most of the workRed — secondary muscles assistingGrey — stabilizers and surrounding anatomy

Primary emphasis

Gastrocnemius
Soleus

Secondary muscles

Plantaris
Tibialis posterior
Fibularis longus and brevis

Stabilizers

Intrinsic foot muscles
Tibialis anterior
Gluteus medius

Movement and joint actions

Ankle plantarflexion
Controlled heel lowering
Foot and ankle stabilization

Muscle contribution changes with position, range, resistance and individual technique.

Why it can help

Potential benefits and carryover

Benefits depend on technique, dosage, consistency and whether the exercise suits the person. Sport carryover means supporting the physical demands of the activity—not guaranteeing performance or preventing injury.

Everyday benefits

Builds calf strength and muscular endurance
Improves push-off capacity for walking, stairs and running
Progressively loads the Achilles tendon and calf complex
Supports ankle control during balance and single-leg tasks
Can help rebuild lower-limb capacity after inactivity
Provides an easy-to-scale bridge toward hopping and running drills

Training carryover

Supports loaded carries, lunges and split-squat stability
Builds a base for single-leg calf raises and weighted heel raises
Prepares the lower leg for hopping, skipping and plyometric progressions

Sport carryover

Supports push-off demands in running and sprinting
Builds lower-leg capacity for basketball, tennis and field sports
Develops endurance useful for hiking and prolonged court movement

Technique

Calf Raise tips

Use these cues to keep the movement controlled and focused on its intended purpose.

Rise through the ball of the foot while keeping pressure spread across the big-toe and little-toe sides.
Keep the knees and ankles tracking forward instead of rolling outward.
Pause at the top without leaning heavily into the support.
Lower the heels slowly—the controlled return is an important part of the exercise.

Overview

The calf raise strengthens the muscles at the back of the lower leg that push you through every step, stair and run. Strong calves support the whole lower-limb chain, which matters for knee comfort and for staying active.

Primary Purpose

Strengthen the calf muscles
Improve push-off power for walking and running
Support ankle and lower-limb stability

Equipment Required

A wall, counter or rail for support
A stable step or stair edge for progression

Step-by-Step Instructions

Stand tall with feet hip-width apart, hands lightly on a support.
Rise up onto the balls of both feet as high as comfortable.
Pause briefly at the top, then lower the heels under control.
Complete 10–15 repetitions, then rest.
To progress, do the movement one leg at a time.

What You Should Feel

Effort in the calf, around the back of the lower leg. It should be a steady burn, not cramp or sharp pain. Stop if you feel sudden calf pain or tearing.

Common Mistakes

Leaning heavily on the support
Rushing the lowering phase
Lifting through the toes instead of the ball of the foot
Doing too many repetitions early on

Easier Alternatives

Do seated calf raises (bent knee) for a gentler version
Use two hands on the support
Reduce the number of repetitions

Progressions

Slow the lowering phase to three seconds
Perform the raise on one leg
Use a step edge for a deeper range
Hold a light weight

Who Should Avoid This

Do not do calf raises after a recent calf injury, tear or surgery without clearance. Sudden calf pain or swelling after activity needs assessment — especially with a lump behind the knee or calf swelling, which can be a deep vein thrombosis.

References

Willy RW, et al. "Patellofemoral Pain: Clinical Practice Guidelines." Journal of Orthopaedic & Sports Physical Therapy. 2019;49(9):CPG1-CPG95. https://doi.org/10.2519/jospt.2019.0302
Neal BS, et al. "Best practice guide for patellofemoral pain." British Journal of Sports Medicine. 2024;58(24):1486-1495. https://bjsm.bmj.com/content/58/24/1486

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.

Educational information only

This information does not diagnose an injury or replace care from a qualified healthcare professional.