Wall Supported Calf Raise

Beginner Isolation 15% of bodyweight

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A bodyweight calf raise on flat ground, both feet working, with the hands on a wall for balance. Trains the calves without any equipment.

Also known as: Calf Raise with Wall Support, Bodyweight Calf Raise, Standing Bodyweight Calf Raise, Double Leg Calf Raise, Wall Calf Raise

How to do the Wall Supported Calf Raise

  1. Stand facing the wall, hands on it for balance.
  2. Push up through your toes, raising your heels as high as possible.
  3. Lower your heels slowly back to the floor.
Full technique — 6 steps
  1. Stand facing a wall with your feet together and flat on the floor.
  2. Place your hands on the wall at about shoulder height for balance.
  3. Keep your legs nearly straight and your torso upright.
  4. Drive through the balls of your feet and raise your heels as high as possible.
  5. Briefly squeeze the calf at the top.
  6. Lower your heels back to the floor under control before the next rep.

Common mistakes

  • Using too much support
  • Bouncing out of the bottom
  • Bending knees to assist
  • Shortening the top range
  • Rolling ankles inward or outward

Form cues

  • Hold support lightly
  • Rise as high as possible
  • Keep knees nearly straight
  • Keep ankles from rolling

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Machine

Cable machine

Dumbbells

Barbell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. This exercise Wall Supported Calf Raise 15% of bodyweight
  2. Harder Standing Calf Raise Beginner
  3. Harder Donkey Calf Raise 30% of bodyweight

In ready-made workouts

Quick answers

What muscles does the Wall Supported Calf Raise work?

Primary: Calves 9/10. Also works: Tibialis anterior 3/10, Quads 3/10.

When should I do the Wall Supported Calf Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

How many sets and reps of the Wall Supported Calf Raise?

Strength: 3–4 sets of 12–15 reps, rest 1 min, 2 reps in reserve. Muscle growth: 3–4 sets of 15–25 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 25–40 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Wall Supported Calf Raise?

Machine: Hack Squat Calf Raise, Single Leg Leg Press Calf Raise. Cable machine: Cable Calf Raise. Dumbbells: Dumbbell Seated Calf Raise, Dumbbell Standing Calf Raise. Barbell: Seated Barbell Calf Raise, Landmine Calf Raise.

What is a harder version of the Wall Supported Calf Raise?

Standing Calf Raise (Beginner), Donkey Calf Raise (30% of bodyweight).

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