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Calf Raise Exercise | Standing Calf Strength Exercise for Older Adults

The calf raise exercise is a simple, standing movement that strengthens the calves and ankles.
It helps older adults improve balance, walking stability, and lower leg endurance, while supporting mobility in daily activities.

INSTRUCTIONS:

  • Stand tall with feet hip-width apart behind a sturdy chair.

  • Hold lightly onto the backrest of the chair for balance.

  • Slowly lift your heels off the floor, rising up onto the balls of your feet.

  • Pause briefly at the top, then lower your heels back down with control.

  • Repeat for the desired number of repetitions.

How to Do the Calf Raise Exercise Safely

Older adult demonstrating the starting position of a calf raise exercise for seniors, standing tall with feet hip-width apart and hands resting lightly on the back of a chair for balance.
seniors, lifting the heels off the floor onto the toes while keeping the body tall and balanced.

TIPS:

  • Keep your chest lifted and core engaged.

  • Move slowly — avoid bouncing or rushing the movement.

  • Press evenly through both feet.

  • Breathe out as you lift, breathe in as you lower.

MUSCLES WORKED:

  • Calves (gastrocnemius, soleus)

  • Ankles and foot stabilisers

  • Core (minor involvement for posture)

BENEFITS:

  • Strengthens calves and ankles for walking, climbing stairs, and standing from low positions.

  • Improves balance and stability.

  • Supports circulation in the lower legs.

  • Reduces fall risk by improving ankle control.

BEGINNER VERSION:

  • Keep both hands firmly on the chair for extra support.

  • Raise heels only a small amount at first.

  • Perform fewer repetitions and build up gradually.

  • Perform Seated Calf Raises.

PROGRESSION OF EXERCISE:

  • Hold the top position for 2–3 seconds before lowering.

  • Perform with one hand on the chair or no hands for added balance challenge.

  • Increase repetitions or sets.

  • Progress to Single-Leg Calf Raises for more intensity.