Bodyweight Standing Calf Raise

준비 자세

1. 01Stand tall with feet hip width apart, on flat ground or with the balls of the feet on a step edge.
2. 02Rest fingertips on a wall or rail for balance only, not support.
3. 03Keep the knees straight but not locked hard.
4. 04Distribute weight evenly across both forefeet.

수행

1. 01Rise up onto the balls of the feet as high as possible.
2. 02Pause for a second at the top with calves fully contracted.
3. 03Lower slowly, letting the heels drop below the step edge if elevated.
4. 04Pause in the stretch, then begin the next rep without bouncing.

체크포인트

• -Full range every rep: deep stretch at the bottom, maximal height at the top.
• -Ankles stay stable without rolling outward.
• -Balance assistance stays light; the calves do all the lifting.
• -Tempo is controlled, around 2 seconds down.

흔한 실수

• -Fast, bouncy partial reps that live in the middle of the range.
• -Leaning heavily into the wall and unloading the calves.
• -Bending the knees, which shifts work away from the gastrocnemius.
• -Stopping sets far from fatigue; bodyweight calves need to be pushed close to failure.