External Rotation / Bodyweight Calf Raises
How to Do External Rotation / Bodyweight Calf Raises
- Stand straight with a tight core and flat back and position your feet hip-width apart.
- Keep your hands at your sides or hold on to a wall for balance.
- Externally rotate your thighs allowing your toes to turn outward at a 45-degree angle.
- Focusing the tension in your calf muscles, slowly raise yourself up onto the balls of your feet.
- Pause at the top of the movement and slowly return to the starting position.
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Related Calves Exercises
Star Jumps / Jumping Jacks
Standing Single / One Leg Chair Calf Raises
Ragdoll / Forward Bend / Fold Stretch / Toe Touches
External Rotation / Bodyweight Calf Raises Exercise Details
Muscles worked
External Rotation / Bodyweight Calf Raises targets calves and also works ankles. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Star jumps / jumping jacks, standing single / one leg chair calf raises and ragdoll / forward bend / fold stretch / toe touches. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
