Standing Calf Raise Exercise: Transform Your Calves

Standing Calf Raise Exercise
Standing Calf Raise Exercise
Image Credit: ChadMollickDotCom (see video below)

When it comes to leg workouts, people often focus on the quads, hamstrings, and glutes. But there’s one muscle group that’s often overlooked – the calves. The standing calf raise exercise is a great way to work your calves and build strength in your lower legs.

In this article, we’ll take a closer look at the benefits of this exercise, what body parts it impacts, the equipment you need, how to do it correctly, and some common mistakes to avoid.

Benefits of the Standing Calf Raise Exercise

This exercise is an effective way to build strength and size in your calf muscles. Strong calves not only look great but also provide many benefits, such as improved balance, stability, and power.

Additionally, strong calves can help prevent injuries, such as ankle sprains and strains, by providing better support for the ankle joint.

What Body Parts are Impacted by the Standing Calf Raise Exercise

This exercise primarily targets the gastrocnemius muscle, which is the larger muscle on the back of your lower leg. This muscle is responsible for pushing your foot down and pointing your toes. Additionally, the soleus muscle, which is located underneath the gastrocnemius, is also worked during this exercise.

Equipment You Need to do the Standing Calf Raise Exercise

One of the best things about the standing calf raise exercise is that it doesn’t require any fancy equipment. All you need is a sturdy surface to stand on, such as a step or a weight plate, and something to hold onto for balance, such as a wall or a bar. You can also add weight to the exercise by holding a dumbbell or a kettlebell in each hand.

Steps for Doing the Standing Calf Raise Exercise

Here are the steps for doing the standing calf raise exercise:

Step 1: Stand on the edge of a step or a weight plate with the balls of your feet on the surface and your heels hanging off.

Step 2: Hold onto a wall or a bar for balance.

Step 3: Rise up onto your toes as high as you can, keeping your legs straight.

Step 4: Pause at the top for a second, then lower your heels back down as far as you can.

Step 5: Repeat for the desired number of reps.

Check out this video on how to complete this exercise.

Mistakes to Avoid

While this exercise is simple, there are a few common mistakes you should avoid to ensure you’re getting the most out of the exercise:

Bouncing – Don’t bounce at the bottom of the movement. This can put unnecessary stress on your Achilles tendon and increase the risk of injury.

Leaning too far forward – Keep your torso upright throughout the exercise. Leaning too far forward can put too much strain on your lower back.

Not using a full range of motion – Make sure you’re lowering your heels as far down as possible at the bottom of the movement. This will ensure you’re working the full range of motion of the calf muscles.


The standing calf raise exercise is a simple and effective way to work your calf muscles and build strength in your lower legs.

By adding this exercise to your leg routine, you’ll not only improve the appearance of your calves but also reap the many benefits that come with having strong lower legs. So, give it a try and feel the burn in your calves.

Finally, for a fun upper-body workout, check out the Resistance Band Upright-Row Exercise.

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