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.
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Calf Raise Variations Beginner–Intermediate
A series of different calf raise options to target both gastrocnemius and soleus and adjust difficulty based on pain and strength.
Calf Raise With Slant Board Intermediate
Standing calf raises performed on a slant board to load the calf complex in a lengthened position, useful for Achilles tendon rehab.
Double Leg Calf Raise Beginner
Basic two-leg calf raises to reintroduce loading through the calves with even weight distribution before progressing to single-leg work.
Dynamic Soleus Stretch Beginner
A simple, effective way to improve ankle mobility by driving the knee forward while keeping the heel down.
Eccentric Heel Drop Intermediate
Classic eccentric protocol for Achilles tendinopathy: rise up with both legs, lower slowly on one to build tendon capacity and strength.
Isometric Calf Raise Beginner
Hold at the top of a calf raise to create sustained tension that can help manage pain and build early strength without high movement loads.
Isometric Calf Raise With Wiggle Intermediate
Top-position calf hold with small “wiggle” movements to add variability and challenge ankle and foot control while maintaining load on the calf.
Single-Leg Calf Raise Intermediate–Advanced
Unilateral calf raises to build side-to-side symmetry, strength, and power—important for running and jumping performance.
Tibialis Posterior Calf Raise Beginner–Intermediate
Calf raise variation biased toward the medial side of the foot to target tibialis posterior and support arch and ankle control.
Triplanar Dynamic Calf Stretch With Slant Board Beginner–Intermediate
Dynamic calf stretch using a slant board with forward, sideways, and rotational movements to open up the ankle in all three planes.