Warm-up

Dynamic Calf Raises

Springy, rhythmic heel raises that wake up the calves, Achilles and ankles before impact work. A small drill with a big payoff for runners.

Media metadata

Provider: Alblooshi Fit atlas photo guide

Thumbnail: Photo guide

Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.

Suggested use

Sets

Reps

15-20

Rest

30s

Warm-up

Running

Beginner

Warmup

Endurance

Extension

Rehab-friendly

Muscles worked

Primary

Calves

Soleus

Secondary

Ankle stabilizers

Tibialis anterior

Equipment

No equipment needed - just your body.

How to do it

Stand tall with feet hip-width apart, using a wall or rail for fingertip balance if needed.
Rise up onto the balls of your feet, lifting the heels as high as comfortable.
Pause briefly at the top with your ankles steady.
Lower with control until your heels kiss the floor.
Keep the rhythm springy and continuous, like a gentle bounce.
Complete 15-20 smooth reps, staying tall throughout.

Common mistakes

Bouncing off the floor without controlling the lowering phase.
Rolling the ankles outward at the top of the raise.
Bending the knees and turning it into a mini squat.
Rushing through half-height reps.

Safety first

Use fingertip support for balance rather than risking a wobble.
Start slowly and add spring only as the calves warm up.
If your Achilles feels tender, keep the range small and unhurried.

Who should avoid or modify

Recent calf strain or Achilles injury — consult a licensed clinician before loading the area.
Sharp pain in the Achilles or heel during the movement.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.