鍛錬How to do Calf raise
Calf raise works the Calves with no equipment. Key cue: “Push through the balls of your feet straight up. Lower slowly”
Steps
- Stand with feet hip-width apart, lightly holding a wall or chair
- Raise your heels as high as you can
- Pause 1 sec, then lower slowly
How many: 15–20 reps × 2–3 sets
Muscles worked
Calves
Common mistakes
- Ankles rolling outward
- Bouncing up and down fast
Easier or harder
| Easier | Hold on with both hands |
|---|---|
| Harder | Do one leg at a time, or on the edge of a step |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.