Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall with your feet hip-width apart, holding a dumbbell at each side. Stand near a wall if you want a fingertip for balance.
Step by step
- Dumbbells at your sides, stand tall.
- Rise as high as you can onto the balls of your feet.
- Pause at the top, lower slowly.
Cole's tip
Slow is the secret here: a one-second pause at the top and a slow lowering beat fast bouncing reps.
Common mistakes
- Bouncing.
- Rolling to the outside of the foot.
- Bending the knees.
Make it easier or harder
Easier option
Bodyweight, hand on a wall.
Harder option
Toes on a plate or step for more range, or single-leg.
Variations in the programs
Dumbbell Calf Raise
In Bench Glutes & Legs
- Dumbbells at your sides, feet hip-width
- Rise high onto the balls of your feet
- Lower slowly, full stretch
Easier: Bodyweight, hand on a wall · Harder: Single-leg, holding a wall
Calf Raise
In Walk at Home
- Feet hip-width, hold a wall if you like
- Rise high onto the balls of your feet
- Lower slowly
Easier: Hold a wall, smaller range · Harder: Slow 3-second lowering, or one leg at a time
Safety
- A light hand on a wall for balance is fine.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
