Standing Calf Raise

Why do it

This is the standard straight-knee calf exercise, so it puts more of the work on the gastrocnemius, the larger calf muscle you see from behind, than seated raises do. The standing calf machine is the most stable and the easiest to load heavy. The Smith machine is a good stand-in if your gym has no calf machine, dumbbells and bodyweight suit home training, and the barbell version is the hardest to balance, so keep the weight moderate there.

How to do it (Machine)

1. 1

   Set the shoulder pads to your height and step onto the platform with the balls of your feet, heels hanging off.

2. 2

   Stand tall under the pads with your feet shoulder-width apart and your knees almost straight.

3. 3

   Push through the balls of your feet to raise your heels as high as they go and hold the top briefly.

4. 4

   Lower them below the platform for a full stretch. Straight knees keep the work on the gastrocnemius; bend them and you're doing a seated calf raise standing up.

1. 1

   Hold a dumbbell in each hand at your sides and stand with the balls of your feet on a step, heels hanging off.

2. 2

   Let your heels drop below the step until you feel a stretch in your calves.

3. 3

   Push up onto your toes as high as you can and hold the top for a moment.

4. 4

   Lower slowly. Keep your knees straight so the work stays on the gastrocnemius, and use a wall or rail if balance is the limiting factor.

1. 1

   Rack a barbell at shoulder height, step under it so it rests on your upper back and grip it slightly wider than shoulder-width.

2. 2

   Unrack it, step back and place the balls of your feet on a step or plate with your heels hanging off.

3. 3

   Push through the balls of your feet to raise your heels as high as they go.

4. 4

   Lower them below the step for a full stretch. Balancing a loaded bar on a narrow step is the tricky part, so keep the platform stable and the weight moderate.

1. 1

   Set the bar at shoulder height and put a platform or plate under it so your heels can drop below your toes.

2. 2

   Step under the bar so it rests on your upper back, place the balls of your feet on the platform and unrack.

3. 3

   Push through the balls of your feet to raise your heels as high as they go and hold the top briefly.

4. 4

   Lower your heels below the platform for a full stretch. Keep your knees almost straight so the work stays on the calves rather than turning into a small squat.

1. 1

   Stand with the balls of your feet on a step or block, heels hanging off. Hold a wall or rail for balance.

2. 2

   Let your heels drop below the step until you feel a stretch in your calves.

3. 3

   Push up onto your toes as high as you can and hold the top for a moment.

4. 4

   Lower slowly. Keep your knees straight; bending them shifts the work to the soleus.

Common mistakes

Sets, reps and progression

How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:

• How Many Sets Per Week to Build Muscle
• How Close to Failure Should You Train?
• How Much Weight to Add and When to Add It

Alternatives that train the same thing

Same movement, a different angle or piece of equipment.

Seated Calf Raise

Machine, Dumbbell, Barbell

Knees bent, so the deeper soleus does most of the work.

Calf Raise on the Leg Press

Machine

Calf raises seated in a leg press, with no load on your shoulders.

Single-Leg Calf Raise

Dumbbell, Bodyweight

Needs only a step, and one calf carries all of your body weight.

Seated Single-Leg Calf Raise

Machine

One leg at a time with a bent knee, so side-to-side gaps show up fast.

Programs and guides that use it