How to Do Calf Raises: A Hinge Health Guide
Learn how to do calf raises to boost lower-body strength and mobility, plus modifications to make this exercise easier or harder.
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Many of us focus on strengthening the muscles we see in the mirror — like our abs, arms, and thighs — while overlooking those in the back of the body. This imbalance can contribute to joint and muscle pain over time. One often-neglected group? Your calves.
These powerhouse muscles drive nearly all lower-body movements, from running errands to climbing stairs. Strengthening them not only boosts mobility but also helps stabilize your knees and ankles, reducing injury risk. That’s why we love calf raises: a simple exercise where you slowly rise onto your toes and lower back down with control — perfect to do anywhere, whether waiting in line for coffee or sitting at your desk.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Our Hinge Health Experts
Dylan Peterson, PT, DPT
What Muscles Do Calf Raises Work?
Calf raises may seem simple, but they pack a big punch when it comes to strengthening key muscles in your lower body. Here’s a closer look at what they target:
Calves. This exercise strengthens two main muscles — the gastrocnemius, the rounded top part of your calf, and the soleus, the flat muscle beneath it. Together, these muscles help flex your ankle, support balance, and generate the power needed for dynamic movements like jumping and sprinting. They also assist your hamstrings in bending and stabilizing your knee.
Ankles. Calf raises also benefit your ankles by strengthening the surrounding muscles, tendons, and ligaments. This boosts stability, supports joint health, and lowers the risk of common injuries like sprains.
How to Do a Standing Calf Raise
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To Do Calf Raises
Stand with your feet hip-width apart.
Place one or both hands on a table, wall, or the back of a sturdy chair for balance.
Push through the balls of your feet and lift your heels off the floor as high as you comfortably can.
Focus on squeezing your calf muscles as you hold this position.
Relax your heels back to the floor.
As you do each rep, you may feel your calf muscles working.
Calf Raises Variations
Calf Raises Variations
Want expert care? Check if you're covered for our free program →Everyone is different, which is why you may need to modify this exercise to meet your needs.
To make calf raises easier:
Limit your range of motion. Instead of rising fully onto your toes, lift your heels only slightly off the ground until you feel comfortable and stable.
Reduce repetitions or sets. Start with fewer repetitions or sets to build strength gradually.
Perform seated calf raises. Sit on a chair with your feet flat on the ground, then lift your heels while keeping your toes on the floor. This reduces the load on your calves compared to standing.
To make calf raises harder:
Do deficit calf raises. Start with the front half of your feet on a step, so your heels hang off the back edge. Place your hands on a table or wall for balance. Slowly lower your heels toward the floor, then lift up onto your toes as high as you comfortably can.
Deficit Calf Raises
Want expert care? Check if you're covered for our free program →Do single-leg calf raises. Perform the exercise on one leg at a time. This doubles the load on the working leg and challenges your balance.
Single-Leg Calf Raises
Want expert care? Check if you're covered for our free program →Add resistance. Hold dumbbells or another weighted item to increase the load on your calves
Do more reps or sets. Increase the number of repetitions or sets to push your muscles to fatigue.
Slow down the movement. Perform the exercise slowly, pausing at the top (on your toes) to engage your calves longer.
Combine with other movements. Pair calf raises with other exercises, like squats or lunges, to engage multiple muscle groups and challenge your calves in different ways.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Benefits of Calf Raises
Calf raises support activities like walking and running, and those that require a quick burst of movement, like chasing a ball on the tennis court or taking a dance class. Here’s more on their benefits.
Strengthens your calf muscles. Calf raises target your gastrocnemius and soleus muscles, which are essential for walking, running, and jumping. Strengthening these muscles improves your ability to push off the ground, enhancing athletic performance.
Improves ankle stability. Strong calves support your ankle joint, reducing the risk of sprains and injuries. This also enhances balance and stability, especially during activities like hiking or walking on uneven surfaces.
Supports joint health. Doing calf raises regularly increases blood flow to your lower legs, nourishing the tendons and ligaments around your ankles and knees. This may help alleviate stiffness or discomfort in these areas.
Enhances circulation. The pumping action during calf raises helps improve blood flow in your legs, which can reduce the risk of varicose veins or swelling. This is especially beneficial if you spend long hours standing or sitting.
Increases Achilles tendon resilience. Calf raises gradually strengthen your Achilles tendon, lowering the risk of strain or injury. They also support recovery and prevention of Achilles tendinopathy.
How to Do Calf Raises Safely
Calf raises are a versatile exercise with many variations, so the most effective method is the one that feels best for your body and aligns with your goals. There’s no need to worry about achieving perfect form to avoid injury — your body is resilient, and there are many ways to perform calf raises effectively. Here are a few tips from physical therapists to help you make them more effective and tailored to your needs.
Experiment with foot positioning. Try shifting your toes slightly inward, outward, or keeping them straight ahead. Each position engages your calf muscles in different ways, helping you target areas that feel best for you.
Play with tempo. Move through the exercise at a speed that feels good for you. Slow, controlled raises can help you focus on muscle engagement, while quicker raises might feel more energizing.
Use different surfaces. Calf raises can be done on flat ground, stairs, or a sturdy step. Each option changes the range of motion slightly, offering variety and keeping the exercise fresh.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Green B., McClelland J. A., Semciw A. I., Schache A. G., McCall A., Pizzari T. (2022). The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of The Practices and Perspectives of 20 Expert Sports Clinicians. Sports Medicine Open, 8(10). doi:10.1186/s40798-021-00364-0
Maritz C. A., Silbernagel K. G. (2016). A Prospective Cohort Study On The Effect Of A Balance Training Program, Including Calf Muscle Strengthening, In Community-Dwelling Older Adults. Journal of Geriatric Physical Therapy, 39(3), 125-131. doi:10.1519/JPT.0000000000000059
Ema, R., et al. (2017). Effect of Calf-Raise Training on Rapid Force Production and Balance Ability in Elderly Men. Journal of Applied Physiology, 123(2), 424–433. doi:10.1152/japplphysiol.00539.2016
Sadaqa, M., et al. (2023). Effectiveness of Exercise Interventions on Fall Prevention in Ambulatory Community-Dwelling Older Adults: A Systematic Review with Narrative Synthesis. Frontiers in Public Health, 11, 1209319. doi:10.3389/fpubh.2023.1209319