Calf Raises: A Simple Standing Exercise for Your Ankles
Movement card
| Body area | Legs and ankles |
|---|---|
| Also called | calf raise |
| Works | calves, ankles, legs |
| Type | Strength |
| Position | Standing |
| Hold | 1 to 3 seconds |
| Reps | 10 to 15 |
| Sets | 1 |
| Sides | Both sides together |
| How often | A few times throughout the day. |
| Equipment | None, chair, desk, wall |
| Office visibility | Low |
The calf raise is a strength exercise that involves standing with your feet flat on the floor and slowly lifting your heels. You can hold onto a desk, chair, or wall for balance.
This is a useful movement for office workers who want to activate their lower leg muscles during a standing break or while working at a standing desk.
What the calf raises works
Calf raises primarily work the muscles in your calves. The movement also engages the muscles around your ankles. Performing this exercise helps build strength in your lower legs.
How to do it
Starting position: Stand with your feet flat on the floor, about hip-width apart. You can hold onto a desk, chair, or wall for balance.
- Shift your weight to the balls of your feet.
- Slowly lift your heels off the floor as high as you comfortably can.
- Hold briefly at the top.
- Slowly lower your heels back to the floor with control.
- Repeat the movement.
What you should feel
You should feel a gentle effort in your calf muscles as you lift your heels. The movement should feel smooth and controlled. You should not feel any sharp pain in your feet, ankles, or calves.
Common mistakes
- Rolling your ankles outward or inward.
- Leaning your body forward.
- Using momentum to lift instead of muscle control.
- Dropping your heels down too quickly.
Make it easier or harder
- Easier: Do fewer repetitions.
- Easier: Do the exercise while seated in a chair.
- Easier: Use a wall or desk for significant support.
- Harder: Perform the raise on one leg at a time, holding the other foot off the floor.
Fitting it into a desk day
This is a low-visibility exercise that fits easily into the workday. You can do a set while waiting for a document to print or during a phone call at a standing desk. It’s a quiet way to move between tasks without drawing attention.
Quick questions
How long should I hold a calf raise at the top?
You can hold the position at the top for one to three seconds before slowly lowering your heels back down.
Can I do calf raises while sitting down?
Yes, for an easier version, you can do this exercise while seated in a chair.
How can I make calf raises more challenging?
To make the exercise harder, you can perform the raise on one leg at a time while holding your other foot off the floor.
When to see a doctor or physio
Stop the exercise and consult a doctor or physical therapist if you experience certain symptoms. Pay attention to any new or worsening discomfort.
- Sharp, shooting, or sudden pain in your foot, ankle, or calf.
- Numbness or tingling in your feet or toes.
Skip it or ask first if:
- You have a recent ankle or foot injury or surgery.
- You have a condition like plantar fasciitis or Achilles tendonitis, unless cleared by a healthcare provider.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.