Strength Training · Bodybuilding · Calisthenics
Standing Calf Raise
The standing calf raise strengthens your calves by lifting your heels while you stand with straight knees. This bodyweight version uses both legs together.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart on a level floor.
- Rest your fingertips against a wall for balance.
- Lift your heels as high as you comfortably can onto the balls of your feet.
- Pause briefly at the top.
- Lower your heels slowly to the floor.
Form cues
- Keep your knees straight, not locked.
- Keep your ankles from rolling outward.
- Let your toes stay relaxed.
Common mistakes
- Bouncing through repsUse a smooth rhythm rather than springing off the floor.
- Leaning forwardKeep your hips over your ankles so your body rises vertically.
Safety
Doing too much too soon can irritate your Achilles tendons or strain your calves. Fatigue can also make you lose balance as your heels rise.
- Use a firm, nonslip surface.
- Build your rep count gradually over several sessions.
- End the set when you can no longer reach a consistent heel height.
If you have ongoing calf, Achilles tendon, or ankle pain, ask a physiotherapist or doctor for advice before starting.
Muscles worked
Primary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled reps.