Do a supported calf-raise set
Whenyou wait for the kettle
Stand behind a solid counter or chair and hold it for balance. Slowly rise onto both toes, then lower your heels with control. Five repetitions is a starting suggestion; choose a smooth count.
- Make it easier
- Hold with both hands and use a smaller comfortable rise.
- Make it harder
- When ten two-leg raises stay smooth, try one leg at a time while holding support.
Start tiny
Rise onto your toes once.
SafetyUse a fixed support and clear floor; stop for pain or feeling unwell.
NHS. Strength exercises: Calf raises. Read the source ↗ American Academy of Orthopaedic Surgeons. Foot and Ankle Conditioning Program: heel raises. Read the source ↗ Stable support and bilateral/single-leg heel raises are documented methods; five starter reps and the ten-smooth-rep progression threshold are editorial. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
