How to do the Standing Calf Raise
Put your shoulders under the pads and the balls of your feet on the edge of the step.
Lower your heels slowly as far as you can to stretch your calves.
Rise onto your toes as high as you can, knees almost straight.
Pause at the top, then lower under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
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 Standing Calf Raise doesn’t suit your gym or your joints.
Train smarter
- How to grow calves: genetics, range and frequencyHow to grow calves when they won't budge: what genetics decide, why the stretch matters, straight vs bent-knee raises, how often to train and a calf plan.
- How many rest days do I need? A practical guide for liftersHow many rest days you need: usually 1–3 a week, depending on your split. When to take them, active vs passive rest, and training a muscle two days in a row.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
