Standing Calf Raise Guide

The Standing Calf Raise is an isolation exercise that primarily targets the gastrocnemius — the large, visible calf muscle — through plantar flexion. Performing it standing (with straight knees) ensures the gastrocnemius is fully recruited, unlike the seated variation which emphasises the deeper soleus.

How to perform:

1. Stand on the edge of a step or elevated platform with the balls of your feet on the edge and heels hanging off.
2. Hold a dumbbell or use a machine for added resistance if needed, or use bodyweight.
3. Lower your heels as far as comfortable to get a full calf stretch.
4. Rise up onto your toes as high as possible, squeezing the calves at the top.
5. Pause briefly, then lower slowly back to the start.

Key tips:

• Use a slow, controlled tempo — avoid bouncing at the bottom, which shifts load to the Achilles tendon.
• Pause for 1 second at the top to maximize calf contraction.
• Full range of motion (deep stretch to full extension) is more important than heavy weight.