Lower body · Calves

Standing calf raise

How to do standing calf raises on a machine or step to train your calves: full range of motion, pauses, common mistakes and ankle precautions.

The standing calf raise means rising onto your toes with weight on your shoulders or on a machine. It is the basic exercise for the calves, a muscle group that responds better to full range and pauses than to very heavy, bouncing reps.

Muscles worked

With straight knees it mainly works the gastrocnemius. The soleus, underneath, also contributes and is emphasized more in the seated version.

How to do it

1. Step into the machine with the pads on your shoulders and the balls of your feet on the edge of the step.
2. Knees straight but not locked, body upright.
3. Lower your heels below the step until you feel a stretch in your calves and hold for a second.
4. Rise as high as you can onto your toes and hold for another second.
5. Repeat at a controlled pace, without bouncing.

Common mistakes

• Bouncing at the bottom, using the Achilles tendon as a spring.
• Short range, not going all the way down or up.
• Bending your knees to help.
• Pushing through your toes instead of the ball of the foot.

Variations and progression

• Seated: with knees bent, more soleus.
• On the leg press: pushing the platform with the balls of your feet.
• Single leg on a step with a dumbbell, for home training.

Calves respond well to sets of 10 to 20 reps with pauses at the top and bottom.

Precautions

It directly loads the ankle and Achilles tendon. If you have an ankle injury or tendinopathy, check with a professional first and start with no weight and a small range.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.