BeginnerDumbbellIn the weekly plan
Standing Calf Raise
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Calves
Also works
Nothing else; this one is all about the main target.
In your week
How to do it
Stand on the edge of a step or thick book with dumbbells at your sides.
Rise as high as you can onto your toes.
Pause for a second at the top.
Lower until your heels drop below the step.
Form tips
The full stretch at the bottom matters as much as the squeeze at the top.
Do single-leg reps when 5 kg gets too easy.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
