Why Traditional Calf Raises Are Failing Your Athletes (And How to Fix It)
I’ll be the first to admit—I was guilty of this for years. I thought a calf raise was just a calf raise. If we aren’t being specific about the way the movement is performed, we’re leaving a lot of performance on the table.
I’ve shifted how I approach this with my patients and performance clients, thanks to some great insights from my colleague and friend, Dr. Todd Arnold. It has been awesome.
Let’s look at why your traditional calf raise might be failing you and how to fix it by Monday morning.
The Problem: The "Passive" Rock
If you watch a traditional calf raise, most people go to one leg and, as they rise up, they rock out toward the pinky toe. They end up in this supinated, passive position at the end of the range. Now, I know that position happens in normal gait, but when we’re training for capacity and tension, that passive "roll" means we aren't getting the full contraction we need.
The Solution: Centered Tension and the "3 Gs"
We want a much better tension contraction. To do that, we have to change the setup. Here’s the "Monday Morning" breakdown of how to implement this right away:
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Center the Weight: Instead of rocking out, keep the weight centered over the forefoot - specifically between the second and third toes.
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Full Range is Key: We have to be sure they are going all the way up into full plantar flexion. No short-changing the range.
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The 3 Gs (The Secret Sauce): This turns a local exercise into a full-body tension move.
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Guts: Tighten the core.
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Glutes: Squeeze the glutes.
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Grip: Hold onto something and actually grip it to create irradiation throughout the system.
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How to Implement This into Practice
Don't just throw them into single-leg reps right away. This is harder than it looks, and you can make someone pretty sore if you aren't careful.
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Start Bilateral (Two Legs): Use support for balance. This allows the patient to focus entirely on the weight distribution and the full range of motion without wobbling.
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The Magic Number: The goal is 30 reps in a row with perfect form and the 3 Gs engaged.
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The Progression: Once they can get 30 bilateral reps, switch to single-leg with support. Back the volume down to about 5 reps and build from there.
The Bottom Line
In our course on Strength Fundamentals, we talk about the importance of isolated muscle testing and making sure we aren't skipping steps. This calf raise variation is now one of my "must-haves." In fact, it’s one of my discharge criteria: Someone must be able to do 30 heel raises this way, in a row, without losing balance, before I’m satisfied.
If they can’t do that, we’re missing a huge piece of the puzzle. Try this yourself today - you’ll feel a difference in the quality of the contraction.
Let’s keep building the future of rehabilitation and performance together.
Want to dive deeper into these systems and get direct access to me for your clinical questions? Join us in the Coaches Club. It’s where we move past the basics and look at the real-world application of movement science so you can get better results, faster.
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