FlexCalf Raises
Muscles worked
- Gastrocnemius
- Soleus
- CategoryLegs
- Default target4 sets × 12–15 reps
- EquipmentDumbbells, Stairs
- Movement patternIsolation Lower
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Stand on the edge of a step or sturdy platform with your heels hanging off. Hold a dumbbell for added resistance.
Movement
Push up onto the balls of your feet as high as possible. Squeeze your calves at the top, then slowly lower your heels below the step level to feel a stretch.
Form Tip
Pause for 1 second at the top and 1 second at the bottom stretch. This eliminates the 'bounce' and forces the muscles to do the work.
Increase Difficulty
Perform the exercise one leg at a time (Single-Leg Calf Raise) to double the resistance.
Decrease Difficulty
Perform the movement on flat ground or without weights.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.