Standing Calf Raise

The standing calf raise rises onto the balls of the feet with the knees straight. Straight knees put the gastrocnemius, the large visible calf muscle, in a position to do most of the work, which makes this the main exercise for calf size.

Targets: Gastrocnemius
Also works: Soleus
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Stand with the balls of your feet on a step or block and your heels hanging off the edge.
Hold on to something for balance, or hold a dumbbell in one hand for load.
Lower your heels as far as they will go until you feel a deep stretch in the calves.
Pause for one to two seconds, then rise as high as you can onto your toes.

Form cues

Knees straight but not locked.
Pause in the stretch; no bouncing.
Push through the big toe at the top.

Common mistakes

Bouncing out of the bottom, which uses the Achilles tendon like a spring instead of the muscle.
Half reps that never reach a full stretch or a full rise. Calves grow from the range, so go all the way down and all the way up.
Bending the knees to move more weight, which shifts the work to the soleus.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your gastrocnemius is what needs the work, not because it was next on a list.

More calves movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.