Squats, lunges and legs
Standing calf raise
Muscles worked: Calves · ankle control
How to do it
- Set up. Stand tall with your feet about hip-width apart. Hold dumbbells by your sides for extra load, or a stable support if you need it for balance, and keep pressure through the front of both feet.
- Move. Lift your heels smoothly, keeping your ankles aligned rather than rolling in or out.
- Finish. Lower your heels slowly. Avoid bouncing and use a range you can control.
Common mistakes
- Bouncing at the bottom.
- Only coming up halfway.
- Rushing. Lowering slowly is where most of the work happens.
Where it appears in the member plans
Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Bodyweight, 12-Week Home Plan: Dumbbells or Band, Run/Walk Starter Week, Cycling Fitness, Sports Fitness, Walking & Hiking.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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