Move · Videos · Strength · 7 min

Ballet-Inspired Calf Workout, No Equipment

Ballet-Inspired Calf Workout, No Equipment — video by MadFit Play · 7:23

Video by MadFit on YouTube · Open on YouTube

Ballet-inspired calf raises in parallel, first and second position, with pliés, single-leg rises and a final hold. No jumping and no kit; keep a wall, counter or chair nearby for balance.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

Tap a time to watch that step in the video.

  1. Parallel raises, legs straight and little time at the bottom; then rise, plié, lower the heels and straighten. 0:33
  2. Single-leg rises, 30 seconds each side: hold a support, back heel hooked behind your leg, straight up and down. 2:05
  3. Parallel again: rise and bend-and-stretch, then hold the plié and lift and lower the heels. 3:13
  4. First position, heels together and toes out: rise and lower, squeezing the inner thighs as the heels come down. 4:05
  5. Wide second position: plié, rise, straighten and lower; then simple rises in second. 4:46
  6. Finish: rise in first position and hold, squeezing the inner thighs together. 6:01

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Rise all the way onto your toes and spend little time at the bottom
  • On single-leg rises move straight up and down without leaning
  • Squeeze the inner thighs as the heels lower in first position

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadcalf raises, single-leg rises, holds on the toes
  • Knees movesshallow pliés between raises
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a wall, counter or chair for balance on the single-leg rises

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by MadFit; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety