Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 1

Standing Calf Raise

Rise onto the balls of your feet, pause, and lower slowly.

Working (red): Calves
Helping (amber): Balance
Do: 2 to 3 sets of 12
Rest: 30 to 45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Stand tall. Feet hip-width apart. Rest a hand on a wall or chair if you need balance.
Rise onto the balls of your feet. As high as you can. Breathe out.
Pause at the top. Hold 1 second. Stay tall.
Lower slowly. Take 2 seconds. Breathe in.

Where your hands and feet go

Feet: Hip-width apart, toes pointing forward. Toes and the balls of your feet stay on the floor. Only your heels lift.
Hands: By your sides, or fingertips on a wall or chair-back for balance.
Body: Tall and straight. Do not lean forward or bend your knees.
The movement: Straight up and straight down. Do not let your ankles roll outward.

Watch out for

Bouncing. Go up and down slowly.
Rolling onto the outside of your feet. Press through the big toe.

Make it easier

Hold a chair with both hands.

Make it harder

One leg at a time, holding a chair.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026