This category wouldn’t be complete without some direct ankle work for lower leg development. Calf Raises involve plantarflexion. Shin Raises involve dorsiflexion. Do at least an equal amount of both for training balance, though most people could benefit from more shin work.

There are 4 main types of calf raises that you can do at home: Standing, Leaning, Hinging (or Donkey) & Bent-Knee. Do them off of a low box or step or use a slant board for maximum range of motion. Going straight-legged targets your upper calf (or Gastrocnemius) more. The bent-legged version stresses your lower calf (or Soleus) more. Once you can do 20 reps on both legs, progress to the single-legged version for each variation.

There are 2 main types of at-home shin raises. One is leaning against a wall with the legs straight. This exercise increases in difficulty the further your feet move from the wall. The other is from a seated position which is best held isometrically for time. A great way to prevent shin splints is to pull your toes to your shins when sitting at your desk or on the toilet. Rock & Roll Ankle Mobility is my favorite variation because it trains the calves & shins plus reduces the risk of ankle sprains.