Calf First Position Raise

Setup

Standing on a flat surface, place your heels together with your toes pointed outward at approximately a 45-degree angle, forming a 'V' shape. Keep your spine neutral and place your hands on your hips for balance.

Movement

1. Initiate the movement by pressing through the balls of your feet to lift your heels off the ground, keeping them touching throughout the ascent.

2. Continue rising until you are at the highest point of your toes, feeling a strong contraction in the calves.

3. Slowly lower your heels back down in a controlled motion until they tap the floor.

4. Keep your legs straight throughout the movement without locking the knees.

Tips

• Maintain an upright posture and engage your core to keep your balance.

• Ensure the heels remain in contact with each other throughout the entire range of motion.