Back to Exercises
💪 Strength Beginner

Calf Raise

An isolation exercise that targets the calf muscles for improved lower leg strength and definition.

Muscle Groups

Calves Soleus

The calf raise is a simple yet effective exercise for building the gastrocnemius and soleus muscles of the lower leg. Strong calves improve athletic performance and ankle stability.

How to Perform

  1. Setup: Stand on a raised surface (step, block, or calf raise machine) with the balls of your feet on the edge and heels hanging off.

  2. Start Position: Hold onto something for balance if needed. Let your heels drop below the platform to feel a stretch in your calves.

  3. Raise: Push through the balls of your feet to raise your heels as high as possible, coming up onto your toes.

  4. Squeeze: At the top, squeeze your calf muscles and hold briefly.

  5. Lower: Slowly lower your heels back below the platform level with control.

Tips

  • Use a full range of motion for maximum benefit
  • Pause at the top and bottom of each rep
  • Keep your knees straight but not locked
  • Progress by adding weight with dumbbells or a barbell

Variations

  • Seated Calf Raise: Targets the soleus more
  • Single-Leg Calf Raise: Unilateral version for imbalances
  • Donkey Calf Raise: Bent over position for greater stretch
  • Smith Machine Calf Raise: For added resistance

Common Mistakes

  • Bouncing at the bottom of the movement
  • Not achieving full range of motion
  • Bending the knees during the movement
  • Going too fast and using momentum