Supported calf raise: how to do it
A slow rise onto the balls of your feet while holding a support. It gets your ankles and calves ready for walking and stairs. Works: ankles and feet, legs and balance.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter.
- Stand with your feet hip-width apart and your knees soft.
- Breathe out and slowly rise onto the balls of your feet, as if lifting a string from the top of your head.
- Pause for 1 breath at the top.
- Breathe in and lower slowly. Do 6 reps.
As you go
- Rise tall, not forward. Keep your weight over the middle of your feet.
- Lower as slowly as you rose.
- Breathe out on the rise. Keep breathing.
What it works
- Works
- ankles and feet, legs and balance
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a counter
- Effort
- Moderate
An easier and a harder version
Rise only a small way, with both hands firmly on the support.
Do 10 reps, or hold the top for 3 counts. Keep both hands on the support.
Sit tall with your feet flat. Press the balls of your feet down and lift your heels 3 or 4 inches. Lower slowly. Do 8 reps. Do not stand to start.
Take care
- Balance: keep at least one hand on the wall, counter or chair back. Stand up slowly.
- Sensitive knees: keep your knees soft.
- Ankle or foot trouble: choose the seated version.
Where it is in the plans
In our chair plan: 8 of 28 days, first on day 17, Calves and balance.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan, round 2 | 7 of 28 days: 1, 3, 5, 18, 23 and 25 to 26 | Day 1, week 1: Stronger roots | 1 min 35 s |
| Chair plan | 8 of 28 days: 17 to 18, 20, 22 to 25 and 28 | Day 17, week 3: Calves and balance | 4 min |
| Chair plan, round 2 | 10 of 28 days: 8, 11 to 12, 15 to 16, 18, 20, 22, 24 and 28 | Day 8, week 2: Stand and reach | 2 min 35 s |
| Calisthenics plan | When his answers ask for it | Legs finisher, 3 minutes | 1 round: about 6 reps in a 55 s slot, 20 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 3 | 17 | 4 min | 2 sets of 8. Both hands flat on the wall. Rise only as high as feels steady. |
| 4 | 22 | 2 min 25 s | 1 set of 8. Both hands flat on the wall. |
In the plan, this move plays as a looping video with a spoken cue.
Supported calf raise: day 17 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.