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Elastic recoil

Calf springs

Easy3 minNo equipment

Movement guide

Calf springs

DemandEasy
Equipment requiredNo equipment
Muscle focusNot yet classified

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Existing guide · editorial review pending. Clinical review is pending.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

  • Schleip & Müller 2013

No variation is labeled clinically validated.

Light, repeated heel raises introduce elastic loading of the calf and Achilles. Bouncing requires suitable balance and tendon capacity; choose controlled calf raises if that demand is not appropriate.

Make it easier or harder

Choose a version that fits your control and comfort.

Easier option

Slow calf raise demonstrated on the 3D figure3D demoSlow calf raiseBeginner · A wall

Suggested next step, beginner grade.

This move

Calf springs demonstrated on the 3D figure3D demoCalf springsBeginner · No equipment

Beginner grade.

Harder option

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipment

Suggested next step, beginner grade.

The dose

2 sets of 20 quiet bounces, a few times a week

How to do it

  1. 01Stand tall, weight even across both feet, fingertips on a wall if you like.
  2. 02Bounce lightly on the balls of your feet, heels kissing the floor between reps.
  3. 03Land like you are trying not to be heard; the quiet is the technique.
  4. 04Keep a springy rhythm for 20 bounces, rest, and repeat once.

Mistakes that waste your reps

  • Landing heavy and flat-footed, which absorbs the spring you are trying to train.
  • Turning it into a max-height jump; small and elastic beats big and muscular.
  • Letting the knees do the bouncing instead of the ankles.

Hold a wall and keep the bounces tiny, heels barely lifting.

Bounce on one leg, or skip in place with a rope rhythm.

Where this comes from

evidence · mixedSchleip & Müller 2013see the receipt →

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

Pairs well with

Lateral line

Overhead side bend

Reach one arm overhead and bend away from it, keeping both feet heavy. You are opening the long seam that runs from ankle to armpit, one of the most under-stretched lines in a chair-shaped life.

→ 3 slow bends per side, exhale into each

Easy2 minevidence · emergingWilke 2016 · myofascial chains

Superficial back line

Hip hinge fold

With soft knees, fold from the hips within a comfortable range. This explores hip movement and loading of the back of the legs; it does not establish or release a cause of pain.

→ 5 slow folds, 3 breaths at the bottom

Easy2 minevidence · strongWilke 2016 · back line verified

What it works

Muscles

Works the calves and feet. Individual muscles are not yet classified.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Guides that use it

Similar moves

Forearms-on-wall calf stretch demonstrated on the 3D figure3D demoForearms-on-wall calf stretchBeginner · A wallHeel-on-step calf and hamstring stretch demonstrated on the 3D figure3D demoHeel-on-step calf and hamstring stretchBeginner · A stepLeaning wall calf stretch demonstrated on the 3D figure3D demoLeaning wall calf stretchBeginner · A wallSeated calf stretch with a towel demonstrated on the 3D figure3D demoSeated calf stretch with a towelBeginner · Other / check instructionsWall calf stretch (gastrocnemius) demonstrated on the 3D figure3D demoWall calf stretch (gastrocnemius)Beginner · A wall

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Questions people ask

What muscles does the Calf springs work?

It works the calves and feet.

What equipment do I need for the Calf springs?

No equipment: your body weight and a little floor space.

Is the Calf springs good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Ankle bounces (mini pogo).

What is an easier alternative to the Calf springs?

Try the Slow calf raise. It is the suggested step down from this move.

How do I make the Calf springs harder?

Progress to the Ankle bounces (mini pogo) or the Pogo hops. Follow that guide’s technique and any stated timing.

One move is a start. A thread is better.

Find your thread →All fascia lines moves

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