Standing Calves

준비 자세

1. 01Stand tall with feet hip width apart on flat ground.
2. 02Keep the knees straight but not locked hard.
3. 03Rest fingertips on a wall or chair for balance if needed.
4. 04Distribute weight evenly across both feet.

수행

1. 01Press through the balls of the feet and rise as high as possible.
2. 02Pause at the top with the ankles fully extended.
3. 03Lower the heels slowly back to the floor.
4. 04Repeat with a steady rhythm and full height every rep.

체크포인트

• -Height at the top stays consistent as reps accumulate.
• -Weight stays over the big-toe side of the foot, not rolling out.
• -The body rises straight up, not leaning forward into the wall.
• -Lowering takes at least as long as the rise.

흔한 실수

• -Fast, bouncy reps with no pause at the top.
• -Rolling onto the outside edges of the feet.
• -Leaning into the support and unloading the calves.
• -Stopping short of full height once fatigue starts.