How to do it
Pause for a full one-second count at the top of each repetition.
- 1
Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- 2
Push through the balls of your feet to raise your heel as high as possible, squeezing your calves at the top.
- 3
Lower your heels back down to the ground, stretching your calves at the bottom.
- 4
Repeat for the desired number of repetitions.
Expert tip
Perform the exercise near a wall or a rack to use for balance if needed, and focus on a full range of motion for maximum calf development.
Common mistakes
- ✕Bouncing the heels off the floor between reps
- ✕Rolling onto the outer or inner foot edge
- ✕Bending the knees to drive the heels up