Feet & balance / 2 min to explore
The supported calf raise
Calf muscles help lift your heel and move you forward. Training them complements hip work; stronger glutes do not automatically give the rest of the leg everything it needs.
deadbutt.fyi · General movement education, not individual medical advice.
Give it a try.
- Stand with both feet on level ground, holding a counter for support.
- Slowly lift your heels as far as is comfortable, keeping the fronts of your feet on the floor.
- Pause briefly without rolling onto the outer edges of your feet.
- Lower your heels with control. Rest when the movement gets shaky.
What you might feel
Effort in the calves, with pressure across the balls of the feet. This is lower-leg work, so your butt does not need to join the conversation.
Make it easier
Sit on a firm chair with feet flat and lift both heels. Keep the range small if needed.
When you’re ready for more
Add repetitions or a second set. Later, shift a little more weight toward one leg, maintaining support. Do not start with heel drops off a step.
Keep an eye on
Stop for sharp Achilles or foot pain. A new footwear style and more calf exercise at the same time can be too much change; introduce one gradually.
These are editorial exercise examples, not a validated “dead butt” protocol. Read the evidence and approach →