Standing Calf Raise

Standing Calf Raise

Standing calf raises target the gastrocnemius for bigger calves.

Muscles Involved

• Gastrocnemius (twins) : primary target

Step-by-Step Instructions

Step 1 — Position

Toes on platform, heels hanging off.

Step 2 — Ascent

Rise on toes as high as possible.

Step 3 — Descent

Lower slowly, stretch the calf.

Sets and Reps

4 sets of 12-20 reps.

Common Mistakes

• Partial range : full stretch at bottom, max contraction at top
• Bouncing at bottom : pause at bottom to eliminate elasticity
• Too fast : slow tempo

Safety Tips

Use full range of motion. Calves are resistant and need high volumes.

Variations

• Single-leg calf raise : imbalance correction
• Calf raise on step : increased range

Who Is This Exercise For?

All levels. Calves are often under-trained.