Step 1
Starting Position: Stand 6 -12" away from a wall with your feet hip-width apart and facing forward. Extend your arms to place your palms on the wall, level with your chest or shoulders.
Step 2
Upward Phase: Exhale and slowly lift your heels off the floor keeping your knees extended and without rotating your feet. Use your hands on the wall to support your body. Hold your raised position briefly.
Step 3
Downward Phase: Inhale and slowly lower your heels back towards the floor.
Step 4
Exercise Variation (1): Single-leg Calf Raise: From your starting position, bend your left knee to lift your left foot off the floor and perform single-leg calf raises. Repeat with your right leg. 2. Internal and External Foot Position: Turn your feet inward (to the 10 and 2 o'clock positions on a clock) or turn your feet outward (to the same clock positions) as a starting position and perform your calf raises with both feet or with a single-leg. Turning your feet inward places more emphasis on the medial (inner) muscles while turning your feet outward places more emphasis on the lateral (outer) muscles
Step 5
Exercise Variation (2): Modified Internal and External Foot Position: Turn your feet inward (to 10 and 2 o'clock ) or turn your feet outward (to the same clock positions) and perform your calf raises with both feet or with a single leg. Turning your feet inward places more emphasis on the medial (inner) muscles while turning your feet outward places more emphasis on the lateral (outer) muscles.
The gastrocnemius (major calf muscle) contains a higher percentage of fast-twitch fibers thus is better suited to more explosive training. Therefore, once you have mastered your technique these raises can be performed more explosively (with greater power and force) so you can gain greater benefits from the exercise.