Double Leg Calf Raise
Double Leg Calf Raise
A foundational calf strength drill—use full control and full range to build calf endurance and push-off strength before progressing to single-leg work.
Muscles Targeted
Gastrocnemius and soleus, with carryover to Achilles tendon tolerance and foot stability.
Key Benefits
- Reintroduces calf loading with even weight distribution
- Builds a base for single-leg strength and plyometrics
- Improves push-off mechanics for walking and running
- Easy to progress with tempo, range, or backpack load
Control the lowering—most people rush the eccentric and miss the best part.
Equipment Needed
Optional step and a wall for support. Optional backpack for load.
How to Perform
- Stand tall with feet about hip-width.
- Rise up onto your toes.
- Pause briefly at the top.
- Lower slowly back down (use a step if you want more range).
Programming Options
- 2–4 sets of 10–20 reps
- Tempo option: 3 up / 2 hold / 3 down
- Progress: backpack load → step range → single-leg
When to Use It
Early calf strengthening, return to training, or as an accessory on lower-body days for runners and athletes.
Frequently Asked Questions
Should my knees stay straight?
Mostly yes for this version. A slight soft knee is fine—just avoid turning it into a squat.
What if I can’t get very high?
That’s okay. Use the range you have and focus on smooth reps. Height improves as strength improves.
Can I add weight in my hands?
You can, but a backpack often makes balance easier so you can focus on calf loading instead of grip and wobble.