Calf Raises
Standing calf raises primarily target the gastrocnemius (the bigger, outer calf muscle). Best performed with straight knees on a raised block or step.
Difficulty
beginner
Category
strength
Primary Muscles
Calves
Equipment
Bodyweight
How to Perform
- Stand on the edge of a calf raise block or step with the balls of your feet on the edge
- Rise up onto your toes as high as possible, squeezing at the top
- Hold the contraction for 1 second
- Lower your heels below the platform for a full stretch — feel the stretch through the entire calf
Tips
- Use a high block or step for maximum range of motion — the deeper stretch loads the gastrocnemius better
- Full range of motion is crucial — go all the way down and all the way up
- Calves respond well to high reps (15-25) due to their endurance fibre mix
- No machine? Hold a dumbbell in one hand and use the other for balance on a step
- Toes straight ahead for overall development; slight inward rotation hits the outer head
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Adjustable Dumbbells | Hold in one hand for weighted single-leg calf raises | Bowflex SelectTech 552 | Read Review |
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