Standing Calf Raise
Builds the calves through their full range using a step. Add a dumbbell when bodyweight gets easy.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
- Equipment
- Bodyweight, Step
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 1.6 s
How to do the standing calf raise
- 1Stand with the balls of your feet on a step, heels hanging off.
- 2Hold something for balance.
- 3Lower your heels as far as they go and pause in the stretch.
- 4Rise onto your toes as high as you can and squeeze.
When to pick it: Pick it for calf size; high reps and a real pause at the bottom work best.
Form cues
- Pause at the bottom
- Push through the big toe
- Knees straight but not locked
Common mistakes
- Bouncing out of the bottom
- Tiny half reps
- Rolling onto the outer foot
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
