A weighted calf strengthening exercise that targets the gastrocnemius and soleus muscles through controlled plantar flexion movements with dumbbells on an elevated surface.
Stand on an elevated surface with the balls of your feet on the edge and heels hanging off, holding dumbbells at your sides. Lower your heels below the level of the surface, then raise up onto your toes as high as possible. Lower back down with control.
Stand on an elevated surface with the balls of your feet on the edge and heels hanging off, holding dumbbells at your sides.
Return to the starting position with heels lowered below the surface level, maintaining control throughout the movement.
Keep knees straight, raise heels high, control the movement, maintain balance
Bending knees, not getting full range of motion, rushing the movement, losing balance
Increase weight, perform single-leg variation, increase range of motion, or add pause at top.
Use lighter weight, perform without elevation, or hold onto support for balance.
Maintain proper balance and control throughout the movement. Stop if you experience pain in the calves, ankles, or feet. Ensure the elevated surface is stable and secure.