Legs · Calves · Machine
Calf Raise
The standing calf raise is rising onto the balls of the feet under load, with the heels dropping below a step at the bottom. With straight knees it trains the gastrocnemius, the larger calf muscle that gives the lower leg its shape.
How to
Machine- 1 Shoulders under the pads, balls of the feet on the step.
- 2 Rise as high as possible onto the toes.
- 3 Lower slowly to a full stretch.
Tips
- Pause for a second at the bottom to take the bounce out.
- Rise straight up over the big toe, not the outer edge of the foot.
- Calves recover quickly and handle 10 to 20 reps well.
Common mistakes
- Bouncing through short reps.
- Bending the knees to push the weight.
- Skipping the full stretch at the bottom.
Muscles worked
Main
- Calves (gastrocnemius)
Also working
- Soleus
Breathing and bracing
Breathe steadily: out on the way up, in on the way down.
Sets and reps
- Muscle size
- 3–5 sets of 8–15 reps, 1 min rest
- How often
- 2–3 times a week; calves recover quickly
Setup
- 1 Set the shoulder pads so you can stand fully upright under them.
- 2 Place the balls of the feet on the edge of the step, heels hanging off.
- 3 Stand tall with the knees straight but not locked.
Technique in detail
- Lower the heels as far below the step as you can.
- Pause for a second in the stretch.
- Rise as high as you can onto the big toes.
- Hold the top for a second, then lower slowly.
In these plans
- PPL · 3 DAY · Legs
- PPL · 6 DAY · Legs A
- PPL · 6 DAY · Legs B
- UPPER / LOWER · 2 DAY · Lower
- UPPER / LOWER · 4 DAY · Lower A
- UPPER / LOWER · 4 DAY · Lower B
- BRO SPLIT · 5 DAY · Legs
Variations and alternatives
Questions
Why won't my calves grow?
Most people bounce through half reps. Use a full stretch with a pause at the bottom and the top, and add weight over time.
Feet pointed in or out?
Straight ahead is fine. Turning the feet changes very little.
Standing or seated?
Standing with straight knees trains the gastrocnemius; seated with bent knees trains the soleus. Doing both covers the whole calf.
Log it in Volu(me)
Add Calf Raise to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.