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.
How to Do the Calf Raise Exercise Safely
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.
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.