CaloSign inCalf raise alternatives
Strong calves help with walking, stairs and running. Once two-leg raises feel easy, one leg, a step for extra range or a machine for load keep them working.
No equipment 2
Single-leg calf raise
Fingertips on a wall for balance only.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: calves
Tempo: 2s down · 1s hold · 1s up
Calf raise off a step
Heels drop below the step, then rise high.
Start with 2 × 10, build to 3 × 12.
Works: calves
Tempo: 2s down · 1s hold · 1s up
At the gym 2
Standing calf raise machine
Balls of the feet on the edge, knees soft, full stretch then full rise.
Start with 2 × 10, build to 3 × 12.
Works: calves
Tempo: 2s down · 1s hold · 1s up
Skip with lower-back pain or neck pain.
Seated calf raise
Pad snug on the thighs, pause in the stretch and at the top.
Start with 2 × 10, build to 3 × 12.
Works: calves
Tempo: 2s down · 1s hold · 1s up
If something hurts
- With lower-back pain: Single-leg calf raise, Calf raise off a step.
- With neck pain: Single-leg calf raise, Calf raise off a step.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
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