Calf raises increase strength, helping with all lower body movements, injury prevention and running speed.

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Have you ever felt off-balance while walking?

Or experienced shin splints or knee pain during your workouts?

woman sweating in the gym

digital fitness development manager at Orangetheory

Or felt like no matter how much you were running, you couldnt get faster?

For all these scenarios, theres a simple solution: Calf raises.

And yet, too many of us ignore our lower legs.

Woman walking on a treadmill at the gym.

Dont underestimate what training your calves can do for you.

Why are calf raises so beneficial?

In short, they contribute to just about all lower body movement.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Those jump squats you love so much in your Orangetheory class?

Yup, they help with those, too.

Any activity that involves being on your feet and moving in any way will benefit from adding calf raises.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

digital fitness development manager at Orangetheory

Erin De Groot

But thats not all.

Strengthening your calves can help this, and reduce your chances of an ankle injury.

The same is true for shin splints.

Healthy female training in the gym, performing a hip thrust.

Your entire lower body depends on the strength of your calf muscles, so strengthening them is key.

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As you lower your heels back to the ground, move slowly and with control.

Aim for higher repssay, 12 to 20for two to three sets at first to really master the movement.

Another way to switch things up is by swapping out the surface.

Try this by letting your heels hang off the edge of a step.

If you really want to maximize your training sessions, add both varieties, says De Groot.

How often should you perform calf raises?

Calf raises got your legs feeling overly tight?

Roll them out with this five-minute routine:

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