tåhev

tåhev, or tåhäv in Swedish and Norwegian, is a strength exercise that targets the calf muscles. The name translates to "toe raise" and describes the action of rising onto the tips of the toes. It is common in athletic training and rehabilitation to develop plantar flexion strength and ankle stability.

Technique: a standard standing tåhev begins with feet hip-width apart, toes on the edge of a stable platform to allow full ankle range of motion. Keep knees straight but not locked, core braced, and gaze forward. Press through the balls of the feet to raise the heels as high as possible, pause briefly, then slowly lower beyond the platform to feel a stretch. Breathe out on the ascent and in on the descent. Avoid bouncing.

Variations: add resistance with dumbbells, a weight belt, or a barbell; perform single-leg tåhev for greater challenge. Seated tåhev places emphasis on the soleus and is done with the knees bent about 90 degrees, using a plate on the thighs or a dedicated seated calf-raise machine. Other setups include calf raise machines or smith machines for stability.

Muscles and benefits: the primary targets are the gastrocnemius and soleus. Benefits include stronger plantar flexion, improved ankle stability, and potential improvements in jumping and sprinting performance. Appropriate progression supports calf hypertrophy when combined with progressive loading.

Safety: start with bodyweight, use controlled tempo, and avoid bouncing. Stop if you experience pain around the Achilles tendon and adjust range of motion accordingly.