Double-Legged Calf Raises Difficulty: Easy Stand on the edge of a box, step, or stair with both your heels off the edge. Hold a wall for balance. Start on your toes with your legs straight and drop your heels until you’re at the end of your ankle range of motion. The total lowering time should be about four seconds. Pause for a second and push yourself back to your toes. Complete 2x10 reps and progress to 3x20 reps. Single-Legged Calf Raises Difficulty: Medium Set up in the same way as the double-legged calf raises except only have one foot at the edge. Lower yourself slowly over four seconds and push back to the starting position. Complete 2x10 reps and progress to 3x20 reps. Loaded Single-Legged Calf Raises Difficulty: Hard Set up in the same way as the single-legged calf raises. You can add weight by putting weight into a backpack. Alternatively, you can hold a dumbbell. Complete 2x10 reps and progress to 3x20 reps. When you an comfortably complete 3x20 reps, add more weight.