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Last updated February 8, 2026
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adductorscalveshamstringsquadriceps
Calf Raise - Standing (Bodyweight)
Stand on the edge of a step. Drop your heels below the step level for a deep stretch, then rise up on your toes. Use a wall for balance if needed.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
calves
Secondary
lower calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
raised platform/boxbody weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart.
- Ensure your weight is evenly distributed on both feet.
- Step 2Position Your Feet
- Point your toes forward or slightly outward, whichever feels comfortable.
- Keep your heels flat on the ground initially.
- Step 3Engage Your Core
- Tighten your abdominal muscles to maintain stability.
- Keep your back straight and shoulders relaxed.
- Step 4Raise Your Heels
- Slowly lift your heels off the ground by pushing through the balls of your feet.
- Aim to rise as high as possible, feeling the contraction in your calves.
- Step 5Hold the Position
- Pause at the top of the movement for a moment to maximize the contraction.
- Maintain balance and control during this hold.
- Step 6Lower Your Heels
- Slowly lower your heels back down to the starting position.
- Ensure that you do not drop your heels abruptly; control the descent.
- Step 7Repeat
- Repeat the calf raise for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
- Step 8Finish the Exercise
- After completing your reps, stand still for a moment to regain your balance.
- Take a moment to stretch your calves if needed.