Standing Calf Raise
Ankle, bodyweight, calves
The standing calf raise lifts the heels off the floor until you stand high on the toes, then lowers them again. It trains the calves, which push off in every step, run and jump. It suits almost anyone, needs no equipment and can be made harder on a step or with weights.
Setting up
- Stand tall with the feet hip width apart and the toes pointing forward.
- Rest the hands on the hips, or hold a wall lightly for balance.
How to do a standing calf raise
- Press through the balls of the feet and lift the heels as high as you can.
- Keep the knees straight but not locked and the body tall.
- Hold the top for a moment and squeeze the calves.
- Lower the heels slowly back to the floor.
- Start the next rep without bouncing.
Breathing. Breathe out as you rise and breathe in as you lower.
Muscles worked
- Mainly
- Calves
Common mistakes
- Bouncing quickly up and down. Quick bounces let the tendons do the work, so pause at the top and lower over two seconds.
- Rolling out onto the little toes. The ankle should stay straight, so press through the big toe and the ball of the foot.
- Bending the knees to push up. That turns it into a small squat, so keep the legs straight without locking the knees.
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