Standing Calf Raise
The standing calf raise is a bodyweight exercise targeting the gastrocnemius of the calf complex. Raising the heels against gravity builds calf size, strength, and ankle stability.
How to do it
- Stand with your feet hip-width apart on a flat surface or the edge of a step for increased range.
- Rise up onto the balls of your feet as high as possible, squeezing your calves at the top.
- Hold briefly at the peak contraction.
- Slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core engaged for balance
- Rise straight up, avoiding shifting weight to toes
- Pause at the top for one second
- Lower your heels slowly with control
- Keep your knees straight but not locked
Breathing: Exhale as you rise up onto your toes and inhale as you slowly lower your heels back down.
Common mistakes
- Bouncing at the bottom: This uses momentum rather than muscle strength, reducing effectiveness.
- Rolling ankles outward: This places unnecessary stress on the ankle joints and reduces calf engagement.
- Rushing the descent: The lowering phase is crucial for building strength and stability.
- Leaning too far forward: This shifts the focus away from the calves and strains the lower back.
Muscles worked
Primary: calves. Secondary: soleus, ankle stabilizers.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–15 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your ankle or foot, ease off and choose a gentler option.
- If you have a history of ankle injuries, check with a professional before starting this exercise.
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 feel this primarily in the back of your lower legs. If you feel it in your shins, focus on keeping your movements slower and more controlled.
Can I do this every day?
Yes, as a bodyweight exercise, it can be done daily, but allow for rest days if your muscles feel sore or fatigued.
Do I need a step?
You can perform this on flat ground. Using a step increases the range of motion, which can make the exercise more challenging.