Standing Calf Raise
- Pattern
- Isolation
- Level
- Beginner
- Equipment
- Machine, Bodyweight
- Primary muscles
- Calves
How to do the Standing Calf Raise
The standing calf raise is a simple isolation exercise that targets your calf muscles, especially the two muscles that make up the bulk of the lower leg. It builds strength and endurance for walking, running, jumping, and everyday balance.
Stand tall with the balls of your feet on a raised surface or the foot plate of a calf-raise machine. Let your heels hang off the edge. Keep your feet about hip-width apart, toes pointing forward, and hold onto a support or machine handles for balance.
Press through the balls of your feet and lift your heels as high as you can. Pause briefly at the top with your ankles fully flexed. Lower your heels below the platform until you feel a gentle stretch in your calves, then push back up.
Breathe normally throughout the set and keep your core lightly braced. To make it easier, keep both feet flat on the floor and use a smaller range of motion. To make it harder, perform the raise on one leg at a time.
Common faults & fixes
Fault: Bouncing out of the bottom. Fix: Lower your heels under control and pause briefly at the bottom before lifting again.
Fault: Leaning forward or shrugging the shoulders. Fix: Stand tall, relax your shoulders, and keep your weight centered over the balls of your feet.
Fault: Using a short range of motion. Fix: Rise onto your toes as high as possible at the top and let your heels drop below the platform at the bottom on every rep.
Also known as: calf raise, machine calf raise, standing calf raises, single-leg calf raise, standing calf raise + hold, deficit calf raise, machine standing calf raise, smith calf raise, calf raises, ankle circles + calf raises, eccentric calf raise, heel raise, heel raises at counter, eccentric heel drop, heel drop