Standing Desk Exercises for Your Calves and Ankles
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | Heel Raises |
| Works | Calves, Ankles |
| Type | Strength |
| Position | Standing |
| Hold | 1 to 3 seconds |
| Reps | 10 to 15 |
| Sets | 2 |
| Sides | Both sides together |
| How often | Once or twice a day, or during breaks from sitting. |
| Equipment | None, desk, chair |
| Office visibility | Low |
Standing Calf Raises, also called Heel Raises, are a strength exercise where you stand and slowly lift your heels off the floor and then lower them back down. You can use your desk or a chair for balance.
People who work at a desk often use this movement to address feelings of stiffness in the lower legs that can come from sitting for a long time.
What the standing calf raises works
This exercise works the muscles in your calves. It also involves your ankles as you move through the range of motion. The movement is focused on strengthening your lower legs.
How to do it
Starting position: Stand with your feet flat on the floor, about hip-width apart. Rest your hands on a desk or chair for balance if needed.
- Keep your back straight and your abdominal muscles engaged.
- Slowly press down through the balls of your feet to raise your heels off the floor.
- Lift your heels as high as you comfortably can.
- Pause briefly at the top.
- Slowly lower your heels back to the starting position.
- Repeat the movement in a smooth, controlled manner.
What you should feel
You should feel a gentle effort in your calf muscles as you lift and lower your heels. The movement should be smooth and controlled. You should not feel any sharp, shooting, or sudden pain in your foot, ankle, or calf.
Common mistakes
- Rising up too quickly and using momentum.
- Leaning your body forward or backward.
- Rolling your ankles outward or inward.
- Not lifting the heels high enough.
Make it easier or harder
- Easier: Do fewer repetitions.
- Easier: Hold onto a stable surface like a desk for better balance.
- Easier: Perform the exercise while seated in a chair.
- Harder: Perform the exercise on one leg at a time, holding on for balance.
- Harder: Place the balls of your feet on the edge of a stable, low step to increase the range of motion.
Fitting it into a desk day
Standing Calf Raises are a quiet and simple exercise you can do while working at a standing desk. Because this movement has low visibility, it is easy to do during calls or between tasks. It can be performed once or twice a day, or during breaks from sitting.
Quick questions
How many calf raises should I do?
You can aim for ten to fifteen repetitions, and do up to two sets. The movement should be smooth and controlled, with a brief pause at the top.
How can I make standing calf raises easier?
To make the exercise easier, you can do fewer repetitions. You can also hold onto a stable surface like your desk for better balance or perform the exercise while seated in a chair.
Do I need any equipment for this exercise?
No equipment is needed for Standing Calf Raises. However, you can rest your hands on a desk or chair for balance if you need to.
When to see a doctor or physio
You should stop the exercise if you feel dizzy or unstable. If you experience sharp or sudden pain that does not go away with rest, it is best to get checked by a doctor or physical therapist.
- Sharp, shooting, or sudden pain in your foot, ankle, or calf.
- Feeling dizzy or unstable.
Skip it or ask first if:
- You have a recent foot or ankle injury.
- You have a condition that affects your balance.
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.