Calves
Tempo calf raise
- Kit
- No kit
- Works
- calves
- Also
- feet and ankles · hamstrings
The tempo calf raise is a slow, controlled rise onto the balls of your feet and an equally slow return. Taking the speed out of it puts steady load on the calves and Achilles tendon instead of letting a bounce do the work. It suits anyone building ankle strength for walking, running or standing all day, and it needs no equipment or space.
Form
How to do tempo calf raise
- 1Stand tall with feet hip width apart, weight even across both feet. Rest a hand on a wall or chair back for balance if you need it.
- 2Press through the balls of your feet and rise slowly until you are as high on your toes as you can get, taking about three seconds to get there.
- 3Pause at the top with your ankles stacked over the balls of your feet, not rolled out to the little toe side.
- 4Lower just as slowly, about three seconds, until your heels touch the floor lightly. Do not let them drop.
- 5Breathe out as you rise and in as you lower, and keep that same slow rhythm for the whole effort.
Watch for
Common mistakes
Bouncing through the bottom so the heels rebound off the floor.
Fix: Touch the floor softly and start the next rise from a dead stop, keeping the three second count on the way down.
Ankles rolling outward at the top, so the weight sits on the outer edge of the foot.
Fix: Drive through the base of your big toe and second toe and keep the arch active as you rise.
Leaning hard on the wall and taking weight off the legs.
Fix: Use fingertips only for balance, keep your body upright and stack your shoulders over your hips.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.