Legs
Standing Calf Raise
A fundamental strengthening movement designed to build power and definition in the gastrocnemius muscle.
How to perform.
Follow the sequence — setup is half the lift.
Stand with the balls of your feet on the edge of a raised platform or step with your heels hanging off.
Maintain an upright posture with your core engaged and your knees straight but not locked out.
Lower your heels slowly toward the floor until you feel a deep stretch in your calf muscles.
Pause for one second at the bottom of the movement to eliminate momentum from the Achilles tendon.
Push through the balls of your feet to raise your heels as high as possible, contracting the calves at the top.
Hold the peak contraction for a brief moment before beginning the next descent.
Keep your weight distributed evenly across the width of your forefoot throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bouncing at the bottom of the rep instead of using controlled strength
- Shortening the range of motion by not dropping the heels below the platform
- Bending the knees significantly which shifts the load away from the gastrocnemius
- Leaning forward or using hands to pull the body upward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.