How to do the Bodyweight Calf Raise
Stand with the balls of your feet on the edge of a step or on the floor.
Hold onto something for balance if needed.
Rise onto your toes as high as you can and pause.
Lower your heels slowly.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Stubborn but trainable. Standing raises with straight knees load the gastrocnemius, seated raises the soleus; go through a full stretch.
Alternatives
Same muscles, similar movement: swap in one of these if the Bodyweight Calf Raise doesn’t suit your gym or your joints.
Train smarter
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