Exercise profile
Best forMuscle growthEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksCalves
Recommended3-4 sets x 12-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Strengthens the calves and ankles for walking, running and jumping.
- Setup
- Stand tall, feet hip-width, near a wall for balance.
- Common mistakes
- Bouncing quickly instead of a full, controlled range.
- Easier
- Hold a wall and use both feet.
- Harder
- Do one leg at a time or pause at the top.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s