Calves · Isolation

Standing Calf Raise

A standing raise that targets the gastrocnemius with straight knees.

MAIN MUSCLE
Calves
ALSO WORKS
Soleus
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-15
TEMPO
2-2-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand under the shoulder pads with the balls of the feet on the platform edge.

  2. Keep the knees straight but not locked.

  3. Lower the heels into a deep stretch.

  4. Rise onto the toes as high as possible and pause.

COMMON MISTAKES

  • Bouncing at the bottom; pause in the stretch for a second.
  • Rolling to the outside of the foot; press through the big toe.

TIPS

  • Use a full range: deep stretch at the bottom, high squeeze at the top.

QUESTIONS

Which muscles does Standing Calf Raise work?

The main muscle is Calves. It also works Soleus.

How many reps should I do?

FORGE suggests 10-15 reps for Standing Calf Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Standing Calf Raise?

These train the same muscles: Seated Calf Raise, Leg Press Calf Raise, Single-Leg Dumbbell Calf Raise.