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Bodyweight Walking Calf Raise
The Bodyweight Walking Calf Raise is performed using only body weight to target the calves. To perform, stand with feet shoulder-width apart, then raise onto the balls of your feet, lifting your heels off the ground. Engage your core and keep your back straight. While maintaining this elevated position, take small, controlled steps forward, avoiding any bouncing movement.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Glutes, Tibialis Anterior
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Glutes
3/10Tibialis Anterior
3/10Tibialis Anterior
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-90 seconds
How to Perform
Stand tall with feet shoulder-width apart. Elevate onto the balls of your feet, lifting your heels as high as possible while maintaining a straight, rigid posture.
- Engage your core and maintain balance on the balls of your feet.
- Take a small, controlled step forward without letting your heels drop.
- Transfer weight smoothly to the front foot while keeping the heel elevated.
- Continue taking small, deliberate steps for the desired distance or time.
- Keep the movement smooth and avoid bouncing or rocking side to side.
Coaching Tips
Form Cues
- Stay tall and rigid
- Heels stay high
- Small, controlled steps
- Walk on your toes
Breathing
Inhale before starting the walk; maintain steady, controlled breathing throughout the movement.
Tempo
N/A
Range of Motion
Maintain maximum heel elevation above the ground throughout the entire walking movement.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the Achilles tendon or calf.
- Perform on a flat, non-slip surface.
Spotting
Not recommended; focus on balance and control.
Common Mistakes
- Letting the heels drop too low
- Bouncing or rocking side to side
- Taking steps that are too large
- Losing core tension and leaning forward
When to Avoid
- Acute Achilles tendon injury
- Severe ankle instability
- Plantar fasciitis flare-up
Flexibility Needed
- Adequate ankle plantarflexion range
Build Up First
- Ability to perform a standard bodyweight calf raise
Also known as
Walking Calf Raise, Elevated Calf Walk, Calf Walk
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