You’ll be surprised how many people struggle to do calf raises with control. Can you?
By control I mean lifting into the calf raise for three to four seconds and pausing before lowering for the same amount of time. This exercise requires more balance and stability and control than most people realize. We often get so focused on completing as many repetitions as possible that we forget to slow down the movement & actually feel the muscles working.
I challenge you to improve something called your mind-muscle connection by slowing down calf raises the next time you do them — or simply adding the move to your routine if you don’t already. It’s the one exercise I want all my clients to practice daily, especially if they’re over the age of 60.
I’m not ageist because some of the fittest and strongest people I know are over 70 years old. I’ve trained people from all walks of life throughout my career. However certain physical changes naturally occur as you get older. Muscle mass starts to decline & bone density decreases over time. Your joints become stiffer and your overall mobility can be reduced. These changes increase the likelihood of losing your balance & falling.
# Why Calf Raises Should Be Part of Your Workout Routine As a fitness trainer I have seen countless exercises come and go in popularity. However calf raises remain one of the most effective movements for keeping your lower body strong and mobile. This simple exercise deserves more attention than it typically gets in most workout programs. ## The Foundation of Movement Your calves play a crucial role in nearly every activity you do throughout the day. When you walk up stairs or stand on your toes to reach something high these muscles are working hard. They act as shock absorbers when you run and provide the push-off power needed for jumping. Without strong calves your entire lower body chain becomes compromised. The ankle joint depends heavily on calf strength for stability. Weak calves often lead to ankle instability which can cause problems up the kinetic chain. Your knees and hips may compensate for this weakness and create imbalances that lead to injury over time. ## Benefits Beyond the Obvious Most people think calf raises only build bigger calves. While muscle growth is certainly one benefit the advantages extend much further. Regular calf training improves your balance and proprioception. This means your body becomes better at sensing where it is in space & responding to unstable surfaces. Athletes in particular benefit from strong calves. Basketball players need explosive calf power for jumping. Runners rely on these muscles for efficient forward propulsion. Even cyclists use their calves to maintain smooth pedal strokes throughout long rides. ## Practical Applications for Daily Life The benefits of calf raises translate directly into everyday activities. Getting up from a chair becomes easier when your calves are strong. Walking long distances causes less fatigue. Even standing for extended periods at work becomes more manageable. As we age maintaining calf strength becomes increasingly important. Falls are a major concern for older adults and strong calves contribute significantly to fall prevention. The ability to quickly correct your balance when you stumble often depends on having responsive calf muscles. ## Simple Yet Effective One reason I recommend calf raises so enthusiastically is their simplicity. You need no special equipment to perform them. Standing near a wall for balance is enough to get started. As you progress you can add weight or perform them on a step for increased range of motion. The exercise is also easy to modify for different fitness levels. Beginners can start with both feet on the ground. More advanced exercisers can progress to single-leg variations. This scalability makes calf raises accessible to almost everyone regardless of their current fitness level. Give calf raises a chance in your next workout. Your ankles & lower body will thank you for the attention.
What are calf raises?
Calf raises involve standing with your feet hip-width apart, either on the ground or on the edge of a step or stair. From here, you’ll stand tall and lift your heels away from the ground, raise onto the balls of your feet, then lower your heels to the ground again. You can do seated calf raises if you find balancing too tough on your feet.
If you do the exercise while standing on the edge of a step you create a deficit that lets your heels drop below ground level. This stretches your ankles & Achilles tendons and increases your range of motion.
How to do calf raises
- Stand with your feet hip-width apart
- Maintain a tall posture and engage your core
- Place your hands by your sides, on your hips, or behind your head. You can also hold weights
- Rise onto the balls of your feet with control, counting three to four seconds
- Pause at the top and squeeze your calves
- Slowly lower your heels to the ground again
- If you are opting for deficit calf raises, lower your heels as far as you can while maintaining your balance, then drive upward again
- Continue for 3-4 sets and 6-12 reps.
What are the benefits?
Let’s talk about the gastrocnemius muscles, which are powerful and work when you lift into the air; this mimics the action of pushing the ground away while walking, jumping and running, and helps you propel forward and stay balanced while maintaining posture.
Large calf muscles play a key role in supporting your knees & ankles and feet to help prevent falls. They are especially important for runners who need to support their body weight through cadence and explosive movement. You can think of them as your power tools. The soleus muscles sit deeper under the gastrocnemius & assist with plantar flexion when you push down into your toes. This movement also helps maintain your posture and keeps you from falling forward. Calf raises work both muscle groups & strengthen the muscles needed to support your lower body joints & move with proper form. Weak muscles in this area increase the risk of tears and strains. Your walking pattern might also suffer and cause injuries in other areas. If you struggle with balance then hold onto something stable so you can move with control instead of rushing through repetitions. This approach improves muscle activation and strengthens the neural pathways between your brain and muscle contractions. Standing on the edge of a step or platform allows your heels to drop down & stretches the calves and ankles. This increases your overall range of motion & extends the time your muscles spend under tension.
