Doing calf raises while brushing my teeth is the best trainer tip I've heard

I get it if ankle stability ranks about as high as organising your trainers or cleaning the inside of your oven on your to-do list. But it’s actually super important for daily movements like walking (yup).

in Chicago. The stronger this muscle group, the more powerful your jumps, sprints, and lifts will be—and the lower your risk of injury.

, CSCS. Standing calf raises engage both muscles, making your calves stronger and leaner, while also stabilising your ankles and feet.

in Chicago.

Think quality over quantity with calf raises. Speeding through reps won't get you the many benefits that focusing on proper form will. Here are step-by-step instructions to do calf raises correctly and more lower-leg strengthening tips from experts.

H ow to do calf raises with proper form

How to:

1. Stand on a flat surface with your toes pointed straight ahead. Optional: hold dumbbells by your sides in either hand.
2. Lift your heels off the floor to flex your calf muscle.
3. Pause for moment, then slowly return to the floor. That’s one rep.

Start with two sets of 10 to 15 reps, resting 30 to 60 seconds between sets. You should feel a burn (but not pain) by the end of each set; if not, up your rep count, Baston says.

The one thing to watch is your ankles—if this area is weak, your ankles may roll in or out which can create imbalances and lead to injury at the ankles and knees, Baston explains. If this is the case, do ankle-strengthening exercises before you start bringing calf raises in to your workouts. And you can stand close to a wall for balance if necessary.

Benefits of calf raises

Calf raises are just one way to strengthen calf muscles. When you work the gastrocnemius and the soleus (two muscles that attach to the heel bone via your Achilles tendon and make up your calves), here are some big perks you can expect.

• This move is great for improving ankle stability, strength, and subsequently overall balance. Calf raises improve balance, which is important for bodily awareness, coordination, and mobility, according to 2020 research.

• If your workouts include a lot of explosive movements like jumping, calf raises will give you more oomph. That added ankle stability helps with landings and takeoffs.

• , and more.

Make calf raises part of your workout

One great thing about this move is you can do it pretty much anywhere—Baston says she likes to do them while brushing her teeth.

If you want to bring it into your structured workout, though,

Because calf raises are a single-joint, isolation exercise, it’s important to pair them with other movements that strengthen the joints this muscle group is attached to, Baston advises. In this case, that’s the ankle joint below and the knee above.

that isolate the calf muscle further, like jumping rope or jump squats. You can also make it harder, by performing calf raises standing on one leg or holding a dumbbell in your hands. (These knee strengthening exercises also pair well with calf raises.)

Want a complete lower-body workout? Try this routine exclusive to the Women's Health app:

, be sure you stretch after a workout that includes this move. 'This is a muscle group that can have a hard time recovering and lead to injury in the arches of the feet, like plantar fasciitis, if you don’t stretch it after,' Baston says. Wall lunges and downward dog post-workout should do the trick.

Calf raise variations to try for added challenge

Common calf raises mistakes