Standing Calf Raise
CalvesIsolationLegsBodyweightBeginner
Primarily works the gastrocnemius with the knees extended. The main exercise for visible calf size.
How to perform
- 1.Stand on a step with your heels hanging off.
- 2.Lower your heels as far as possible for a full stretch.
- 3.Rise onto your toes as high as you can.
- 4.Hold for 1 second at the top.
- 5.Lower slowly.
Common mistakes
- ●Not using the full range
- ●Going up and down too fast
- ●Not holding the contraction at the top
Proper technique
Calves need full range and high volume to grow. The gastrocnemius activates more with the knees extended.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gastrocnemius
Secondary
- Soleus
- Tibialis posterior