Standing Calf Raises
A beginner strength exercise for the calves, done with a machine.
How to do the Standing Calf Raises
- Adjust the padded lever of the calf raise machine to fit your height.
- Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Standing Calf Raises
Calf PressMachine · Beginner
Calf Press On The Leg Press MachineMachine · Beginner
Seated Calf RaiseMachine · Beginner
Smith Machine Calf RaiseMachine · Beginner
Smith Machine Reverse Calf RaisesMachine · Beginner
Barbell Seated Calf RaiseBarbell · Beginner
Calf Raises - With BandsResistance band · Beginner
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Questions
What muscles does the Standing Calf Raises work?
Mainly the calves.
Is the Standing Calf Raises good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Standing Calf Raises?
Good alternatives that train the calves: Calf Press, Calf Press On The Leg Press Machine, Seated Calf Raise or Smith Machine Calf Raise.
How many sets and reps of the Standing Calf Raises should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).