Lower legs

Standing Calf Raise

Rising onto your toes under load with straight knees: the basic calf exercise.

Also known as: calf raise, standing calf raise machine

Level: Beginner
Equipment: Standing Calf Raise Machine
Type: Isolation

Movement

Muscles worked

Standing Calf Raise muscle map: calves and soleus highlighted on the front and back of the body

How to do it

Stand in the machine with your shoulders under the pads and the balls of your feet on the edge of the step.
Lower your heels as far as you can until your calves stretch.
Rise onto your toes as high as you can with your knees straight.
Squeeze at the top and lower slowly.

Form cues

Full range: heels all the way down, all the way up on your toes.
Pause 1-2 seconds at the bottom to remove the bounce.
Push through the ball of your big toe.

Common mistakes

Bouncing at the bottom: your tendon does the work instead of the muscle.
Short reps with heavy weight: lighten it and get a full stretch.
Bending your knees to help: the gastrocnemius works with straight knees.

Sets and reps

3-4 sets of 8-15 reps with pauses and 60-90 seconds of rest. Calves can handle training 2-4 times a week.

Variations

Same movement, different equipment. Pick based on what you have and what you want from standing calf raises.

Standing calf machine
The most common gym version.
Standing Calf Raise Machine · Beginner
How to do it
1. Stand in the calf raise machine with the balls of your feet on the platform.
2. Position the shoulder pads firmly.
3. Lower your heels below the platform for a full stretch.
4. Push through the balls of your feet to rise onto your toes.
5. Squeeze your calves at the top.
6. Lower with control and repeat.
Primary
Calves, Soleus
Smith machine calf raise
A guided bar on your shoulders and a step under your feet.
Smith Machine · Beginner
How to do it
1. Place the Smith machine bar across your upper back and shoulders.
2. Stand on a small platform so your heels can drop below your toes.
3. Unrack the bar and raise up onto the balls of your feet.
4. Squeeze your calves hard at the top.
5. Lower your heels below the platform for a full stretch.
Primary
Calves
Secondary
Soleus
Barbell calf raise
Free barbell on your back: needs balance.
Barbell · Intermediate
How to do it
1. Place a barbell across your upper back as in a squat.
2. Stand with the balls of your feet on a raised platform.
3. Push up onto your toes as high as possible.
4. Pause and squeeze your calves at the top.
5. Lower your heels below the platform and repeat.
Primary
Calves
Secondary
Soleus
Bodyweight calf raise
On a step at home to get started.
Bodyweight · Beginner
How to do it
1. Stand with feet hip-width apart on a flat surface.
2. Push up onto the balls of your feet as high as possible.
3. Squeeze your calves at the top.
4. Lower your heels back to the floor under control.
Primary
Calves
Secondary
Soleus
Hack squat calf raise
Using the hack squat machine for calf raises.
Hack Squat Machine · Intermediate
How to do it
1. Load yourself into a hack squat machine with shoulders under the pads.
2. Place the balls of your feet on the platform with heels hanging off.
3. Keep your legs straight with a slight knee bend.
4. Press through the balls of your feet to raise your heels.
5. Lower your heels back below the platform for a stretch.
Primary
Calves, Soleus
Donkey calf raise
Torso bent forward: a deep calf stretch.
Bodyweight · Intermediate
How to do it
1. Bend at the hips and rest the forearms on a bench or sturdy support.
2. Place the balls of the feet on a raised platform with heels free.
3. Drop the heels below platform level for a full stretch.
4. Drive up onto the toes as high as possible, squeezing the calves.
5. Lower under control to a deep stretch.
Primary
Calves
Secondary
Soleus
Machine donkey calf raise
The donkey version on a plate-loaded machine.
Donkey Calf Raise Machine · Beginner
How to do it
1. Load the plate horns and step onto the platform with the balls of your feet on the edge and your heels hanging free.
2. Bend forward at the hips and settle the pad across your hips, then rest your forearms on the support in front of you.
3. Keep your knees straight and your back flat, with your torso close to parallel to the floor.
4. Push through the balls of your feet and raise your heels as high as you can, pausing briefly at the top.
5. Lower your heels below the platform until you feel a strong calf stretch, and repeat for the desired number of repetitions.
Primary
Calves
Secondary
Soleus