Calf Raise
The calf raise is a bodyweight exercise targeting the calf muscles, particularly the gastrocnemius and soleus. It involves raising the heels off the ground in a standing position to build lower leg strength and stability.
How to do it
- Stand with your feet hip-width apart near a wall or surface for balance if needed.
- Press through the balls of your feet to rise up onto your toes as high as possible.
- Hold the top position for a moment, squeezing the calves.
- Slowly lower your heels back to the floor in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Stand tall with a long spine
- Press through the big toe
- Rise straight up, not forward
- Pause briefly at the top
- Lower heels slowly with control
Breathing: Exhale as you rise up onto your toes and inhale as you lower your heels back to the floor.
Common mistakes
- Bouncing at the bottom: reduces muscle engagement and control
- Rolling onto outer feet: places uneven stress on the ankle joint
- Using momentum: makes the exercise less effective for strength building
- Rushing the descent: prevents you from working the muscle during the lowering phase
Muscles worked
Primary: calves. Secondary: soleus.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3-4 sets x 10-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your heel or ankle, stop immediately and rest.
- If you have a history of ankle injuries, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my shins?
You should primarily feel this in your calf muscles. If you feel it in your shins, you may be pulling your toes up too aggressively or tensing your legs too much.
Can I do these every day?
Yes, as a beginner, calf raises are generally safe to perform frequently, but allow for rest days if you feel significant soreness.
Do I need shoes for calf raises?
You can perform them barefoot or in shoes. Barefoot training can help improve foot strength and balance.