Free Calf & Achilles Exercises for Strength, Power & Tendon Health – Elite Performance Institute
Calf Exercises
Calf and lower-leg strength and stretch drills to support Achilles health, running performance, and return-to-sport after overuse or tendon pain.
Calf Raise Variations
Beginner–IntermediateA series of different calf raise options to target both gastrocnemius and soleus and adjust difficulty based on pain and strength.
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Calf Raise With Slant Board
IntermediateStanding calf raises performed on a slant board to load the calf complex in a lengthened position, useful for Achilles tendon rehab.
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Double Leg Calf Raise
BeginnerBasic two-leg calf raises to reintroduce loading through the calves with even weight distribution before progressing to single-leg work.
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Eccentric Heel Drop
IntermediateClassic eccentric protocol for Achilles tendinopathy: rise up with both legs, lower slowly on one to build tendon capacity and strength.
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Isometric Calf Raise
BeginnerHold at the top of a calf raise to create sustained tension that can help manage pain and build early strength without high movement loads.
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Isometric Calf Raise With Wiggle
IntermediateTop-position calf hold with small “wiggle” movements to add variability and challenge ankle and foot control while maintaining load on the calf.
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Single-Leg Calf Raise
Intermediate–AdvancedUnilateral calf raises to build side-to-side symmetry, strength, and power—important for running and jumping performance.
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Tibialis Posterior Calf Raise
Beginner–IntermediateCalf raise variation biased toward the medial side of the foot to target tibialis posterior and support arch and ankle control.
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Triplanar Dynamic Calf Stretch With Slant Board
Beginner–IntermediateDynamic calf stretch using a slant board with forward, sideways, and rotational movements to open up the ankle in all three planes.
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