Legs
Standing calf raise
The standing calf raise lifts your heels against a weighted pad, training the gastrocnemius with the knees nearly straight.
- Primary
- Calves
- Secondary
- None
- Equipment
- Machine
- Type
- isolation
Why it earns a spot
Calves respond to full-range reps and a controlled stretch, so a simple raise with a pause at the bottom does most of the work.
How to do it
- Stand under the shoulder pads with the balls of your feet on the platform and your heels hanging off.
- Keep your knees almost straight but not locked.
- Lower your heels as far as you can and hold the stretch for a second.
- Rise as high as you can onto your toes, squeezing at the top.
- Lower slowly and repeat without bouncing.
Common mistakes
- Bouncing out of the bottom; pause in the stretch instead.
- Cutting the range short at the top or bottom; both ends count.
- Bending the knees to push the weight; keep them nearly straight.
How to program it
| Sets | Reps | Rest |
|---|---|---|
| 3-4 | 8-15 | 60-90 sec |
Add reps to 15 on all sets, then raise the load. Calves handle high frequency, so two or three sessions a week is reasonable.
Swaps and alternatives
Fortis · free while in beta
Log every standing calf raise set.
Fortis keeps your sets, reps and weights in one place and shows the trend over time, so progress is a number instead of a feeling.
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