Standing Calf Raises
How to do the Standing Calf Raises
- 1
Adjust the padded lever of the calf raise machine to fit your height.
- 2
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.
- 3
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.
- 4
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- 5
Repeat for the recommended amount of repetitions.
How to program the Standing Calf Raises
Sets and reps
As an isolation movement, the Standing Calf Raises is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Calf Raises is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Standing Calf Raises work?
The Standing Calf Raises primarily targets the Calves.
What equipment do I need for the Standing Calf Raises?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Standing Calf Raises should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
