Standing Calf Raise
Quick answer
The Standing Calf Raise mainly works the calves. Machine ankle extension that strengthens the calves. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Place the balls of your feet on the step, heels hanging off, shoulders under the pads.
- Keep your legs straight without locking your knees.
- Rise as high as possible onto your toes and pause.
- Lower slowly until you feel a stretch in your calves.
Muscles worked
MainSecondary
- Calves
Common mistakes
- Don't bounce at the bottom of the movement.
- Aim for full range of motion rather than maximum load.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Standing Calf Raise work?
Mainly the calves.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Standing Calf Raise good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
