Standing Calf Raise Guide: Form and Technique
Master the standing calf raise with our expert guide. Learn the proper form, avoid common mistakes, and build stronger, more defined lower legs.
How to Perform
- 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
- 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
Primary movers
- Calves
Stabilizers
- Soleus
- Tibialis Anterior
- Ankle Stabilizers
Related Guides
- 1 Leg Box Squat — Legs
- Abductor Machine — Legs
- Adductor Machine — Legs
Calves · Legs