Calf raise standing supported

Raise the heels by pressing through the forefoot and aim for a clear calf contraction. Lower slowly into a comfortable ankle dorsiflexion. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load calves without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.