The standing calf raise develops size and strength in the lower leg. This move also increases strength and range of motion in the ankle.
Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. Use the wall or a rail as a support to stay balanced. This is your starting position.
Push your toes into the box so your heels raise up, pause, then lower yourself back to the starting position, being sure to feel a stretch in your calves.
Resist making this a bouncy movement. Instead control the movement throughout.
Be sure to squeeze the calves at the top of the movement.
Make sure to drop the heel as far as possible to achieve the greatest stretch.