Standing Calf Raise
A standing calf raise lifts your heels to rise onto your toes, working both calf muscles with no equipment.
How it moves
Balls of your feet on the step edgeCalves working. A simplified figure, not a full form check.
- Main muscle
- Calves
- Also works
- Mainly this one muscle
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 12 to 20 reps
Written by WellPath FusionLast updated · Published
- Find a step. Stand with the balls of your feet on the edge of a step, holding a rail or wall for balance.
- Lower your heels. Let your heels drop below the step until you feel a stretch in your calves.
- Rise up. Push through the balls of your feet to lift your heels as high as you can.
- Pause. Hold at the top for a second.
- Lower slowly. Take two or three seconds to come back down.
What are the most common mistakes?
- Bouncing. Pause at the top and bottom of each rep.
- Short range. Go from a full stretch to fully on your toes.
- Rolling to the outside of the foot. Push through the big toe area.
How can you make it easier or harder?
Make it easier
Do it on flat ground, holding on to a chair.
Make it harder
Do it on one leg, holding a dumbbell in the other hand.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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