MOVEMENT, EXPLAINED
Where it works.
Primary
- Calves
Gastrocnemius and soleus raise the heel. The map groups them as calves; knee position changes their relative contribution.
A simplified surface-muscle illustration. Colours show general roles, not activation percentages, a scan or your personal effort. Technique and variation change the emphasis.
Explore ACE’s exercise reference ↗Hold a fixed support and rise onto the balls of your feet. Pause, then lower your heels under control.
Set up before the first rep
Clear your training space, check that equipment and supports are stable, and practise the movement without a challenging load. A short practice set helps you decide whether this variation feels suitable today.
Move with control
Hold a fixed support and rise onto the balls of your feet. Pause, then lower your heels under control. Keep the first set easy enough that you can pay attention to that cue. Breathe through the movement and pause if you lose control of the position.
A shorter comfortable range can be a useful starting point. Sharp pain, dizziness or unusual symptoms are reasons to stop, not signals to push through.
Make it easier
Use both feet and a shorter range. Change one thing at a time so you can tell whether the adjustment helps. If symptoms persist, ask a qualified professional for an individual assessment.
Use it in a session
Our template uses 10–15 as an example target, with 1–2 working sets to start. Keep a few controlled repetitions in reserve. This is an editorial starting point, not a universal dose for strength or muscle growth.
Record the load and completed repetitions in your log. For time-based carries, record seconds instead. Increase the challenge only when the current version feels repeatable with good control.
What to record
- The variation and equipment you used.
- The load, completed repetitions or seconds, and number of sets.
- Whether the range and pace stayed consistent from start to finish.