Own Every Range
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VIDEO DEMO

Calf Raise

YouTube · Mitchel MayCalf RaiseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Calf Raise

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand with the balls of the feet on a step, heels free, knees straight, and a hand on support.

  2. 02
    Move

    Lower the heels slowly below the step, then press through the forefoot to rise as high as possible.

  3. 03
    Finish

    Finish tall over the big-toe side of the foot, pause, and begin the next slow heel drop.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

CALVES & ANKLES / 13

Short rangeShort range

Calf Raise

Sets: 3–5 · Reps: 8–15

Own plantar flexion from a true heel drop to a hard top position.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The straight knee emphasizes the gastrocnemius as it moves from a deep stretch into full shortening.