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Exercise Guide

Bodyweight Standing Calf Raise: Do your heels drop as you lower them?

Lower your heels slowly and with control all the way to the floor. Do not let them drop.

Bodyweight Standing Calf Raise: Do your heels drop as you lower them? video cover
Watch on YouTube Shorts (in Korean)

How to fix it

  1. Stand with your feet side by side and your toes pointing forward.
  2. Push the floor with the balls of your feet to lift your heels as high as you can.
  3. On the way down, lower your heels slowly and with control all the way to the floor, without letting them drop.
Caution Spread your weight evenly over both feet, without shifting it onto one foot.

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(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 15 reps in each set using your bodyweight as planned in your last workout, the app increases your reps to 16. When you log your sets, GYMKC reads your last set and recalculates the reps for your next set.

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Should you also go slowly as you lift?

Sources differ. Some suggest lifting slowly as well. One study had participants lift as fast as possible. Either way, lower your heels slowly and with control, without letting them drop.

See this exercise in detail

Bodyweight Standing Calf RaiseStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises

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Sources

  1. Western Illinois University, NSCA Lifting Proficiencies · Heel Raises
  2. Ugbolue UC et al., Healthcare (2021)
  3. Nakagata T et al., Journal of Strength and Conditioning Research (2022)
  4. Ema R et al., Journal of Applied Physiology (2017)
  5. Caparrós-Manosalva C et al., Archives of Physiotherapy (2025)
  6. Fujisawa H et al., Journal of Physical Therapy Science (2015)
  7. Tapanya W et al., Sports (2023)
  8. NHS, Strength exercises · Calf raises
  9. NHS inform, Exercises for calf and ankle problems · Heel raises
  10. University Hospitals Coventry and Warwickshire NHS Trust, Achilles tendinopathy · Standing calf raises
  11. MedlinePlus, Exercises to help prevent falls · Toe Stand
  12. ACE, Exercise Library · Standing Calf Raises (Wall)
  13. JW Physical Health, How to Improve Your Calf Raise and Avoid Common Mistakes
  14. Revak A et al., Journal of Athletic Training (2017)

This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.