Standing Calf Raise
Builds the calves through their full range using a step. Add a dumbbell when bodyweight gets easy.
Drag to rotate
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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.