Procaryote
Ankle and foot · Strengthening

Bipodal Calf Raises

Bipodal calf raises, 3 sets, 12 repetitions, tempo 2-0-2

Illustration of the Bipodal Calf Raises exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2 seconds to rise, 0 seconds pause at the top, 2 seconds to lower

Description: Stand upright with feet flat and hip-width apart. Slowly rise onto the balls of your feet by contracting your calves, then gently lower back to the starting position.

Tips: Keep your back straight and gaze forward. Perform the movement in a controlled manner to maximize muscle strengthening.

Progression: Gradually increase the number of repetitions or add a light load as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Standing, feet flat, hip-width apart
Clinical goal
Strengthening of calf muscles and improving ankle stability
Also known as
standing calf raises, double-leg calf lifts

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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See all ankle and foot exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.