Calf Raise: How to Do It and Muscles Worked
Load card
- Equipment
- Bodyweight
- Muscle group
- Legs
- Main muscles
- gastrocnemius, soleus
- Also working
- none notable
- Mechanics
- Isolation
- Pattern
- Ankle plantarflexion
- Level
- Beginner
The standing calf raise is a beginner-friendly isolation exercise that targets the lower legs. Using only your bodyweight, this movement involves pushing through the balls of your feet to lift your heels off the ground. It is a fundamental movement for building strength and stability in your lower body.
This exercise directly works the gastrocnemius and soleus muscles in your calves through ankle plantarflexion. By consistently practicing calf raises, you strengthen the tissues that support your ankles and feet. This foundational strength carries over to running, jumping, and your overall balance during heavy lifts.
How to do it
Stand tall on a flat surface with your feet roughly hip-width apart and your toes pointing forward. Place your hands on your hips or lightly touch a wall for balance.
- Brace your core and look straight ahead.
- Push down through the balls of your feet to lift your heels as high as possible.
- Pause at the top of the movement and squeeze your calf muscles.
- Lower your heels back down to the floor in a slow and controlled manner.
- Pause briefly at the bottom before starting the next repetition.
Sets, reps and load
Aim for 3 to 4 sets of 15 to 20 repetitions. Rest for 60 seconds between each set.
Since this is a bodyweight exercise, increase the difficulty by slowing down your repetition speed or holding the top position for three seconds.
Common mistakes
- Bouncing at the bottom. Pause for one second with your heels on the ground to eliminate momentum.
- Rolling to the outside. Focus on pressing firmly through the base of your big toe.
- Bending your knees. Keep your legs straight throughout the entire movement to effectively target the gastrocnemius.
- Rushing the descent. Take two full seconds to lower your heels back to the floor.
Make it easier or harder
Easier
- Seated bodyweight calf raises
- Partial range of motion standing calf raises
Harder
- Single-leg standing calf raises
- Deficit calf raises off a step
Before you load it up
- Balance is part of the challenge. Hold a wall or rail if you are unsteady or have a history of falls.
Swaps and related legs exercises
Same muscle group with different equipment:
- Dumbbell Calf Raise Dumbbell
- Banded Squat Resistance band
- Dumbbell Lunge Dumbbell
- Dumbbell Step-Up Dumbbell
More bodyweight options:
- Bodyweight Squat Squat
- Reverse Lunge Lunge
- Wall Sit Squat hold
- Bulgarian Split Squat Split squat
Browse all bodyweight exercises or every legs exercise.
When to see a doctor or physio
- Sharp pain in your Achilles tendon.
- Numbness or tingling in your feet or toes.
- A sudden popping sensation in the back of your lower leg.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.