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Calf Strengthening Routine
A Simple 3 move routine that can be done anywhere for stronger calves. 2-3 times a week.
  • 1. Simple ankle pumps
    Flip sides

    00:10 min

    Exericise Instrucions
    Sit on a bench or chair with your legs extended in front of you. Pull your toes towards your chest, then push them down to the starting position. You should feel a stretch in your calf muscles and around your ankle as you move back and forth. Complete a full set of repetitions, then rest as needed.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 2. Double leg calf raise
    Flip sides

    00:10 min

    Exericise Instrucions
    Stand upright against a wall with your feet hip-width apart. Rise onto the balls of your feet, lifting your heels as high as possible to engage your calf muscles. Hold briefly at the top, then slowly lower your heels back to the floor. Perform the assigned number of repetitions.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk
  • 3. Eccentric single leg calf raise
    Flip sides

    00:14 min

    Exericise Instrucions
    Stand facing a wall for balance, placing your hands lightly against it. Begin with both feet flat on the ground. Push up quickly onto the balls of both feet, raising your heels off the ground. Then, lift one foot off the ground and slowly lower your heel back down with the other leg, emphasizing a controlled, gradual descent. Repeat the movement, alternating the lowering leg each time or perform on one leg at a time. Perform the assigned number of repetitions for each leg.
    Parameters
    Repetition
    x
    Sets
    Frequency
    x/wk