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Legs

Standing Calf Raise

Beginner

A simple, effective movement for building calf size and strength.

Target muscles

Calves

Calories burned

~5 kcal / set

Secondary muscles

—

Equipment

Dumbbell

Goal

Muscle Gain, General Fitness

Sets / Reps

4 × 15-20

Benefits

  • • Builds calf strength and definition
  • • Improves ankle stability

Step by step

  1. 1Stand tall holding dumbbells at your sides, balls of your feet on a raised surface.
  2. 2Let your heels drop below the platform for a stretch.
  3. 3Rise up onto your toes as high as possible.
  4. 4Lower back down with control and repeat.

Breathing guide

Exhale as you rise, inhale as you lower.

Common mistakes

  • • Using a bouncy, fast tempo
  • • Not using the full range of motion

Safety tips

  • • Pause at the top for a full contraction.
  • • Move slowly through the stretch at the bottom.

Variations

  • • Seated calf raise
  • • Single-leg calf raise

Related exercises

Barbell Squat

4 × 6-10

Leg Press

4 × 10-12

Romanian Deadlift

3 × 8-10

Walking Lunges

3 × 10-12 per leg