Lower body
Dumbbell calf raise
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Raised heelsDumbbells
Lift both heels from a flat floor while holding dumbbells at your sides. Make each rise and return deliberate rather than bouncing.
How to do it
Stand balanced
Hold dumbbells beside you with feet parallel and hip-width apart on a flat floor. Keep knees straight without locking them.
Rise through your feet
Slowly lift both heels, spreading pressure across the balls of your feet and keeping ankles aligned.
Pause at the top
Hold a brief, steady pause with your body tall and the weights still.
Lower fully
Bring your heels back to the floor slowly. Settle before beginning the next repetition.
Find your form
Keep in mind
- Keep both ankles from rolling inward or outward.
- Begin without weights if you cannot stay balanced.
Watch out for
- Bouncing through short, quick repetitions.
- Bending the knees or swaying to lift your heels.