Exercises / Standing Calf Raise

Standing Calf Raise

Also known as: Standing heel raise, Dumbbell standing calf raise, Gastrocnemius raise

A standing heel raise. The heel drops, then you press up onto the ball of the foot.

Primary muscles
Calves (gastrocnemius)
Equipment
Dumbbell (step or floor, optional dumbbells)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Standing Calf Raise.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Two-panel single-leg standing calf raise with a dumbbell.
DumbbellStandingCalfRaise.JPG by GeorgeStepanek, CC BY-SA 3.0. License: CC BY-SA (share-alike). Source.
Line-art standing calf raise stretch.
Standing-calf-raises-1.svg by CFCF, CC BY-SA 4.0. License: CC BY-SA (share-alike). Source.

Cues

  1. Stand on the ball of the foot on a step or the floor, with the ankle free to drop.
  2. Lower the heel until the calf stretches; the knee stays almost straight.
  3. Press through the ball of the foot until the heel is as high as it will go.
  4. Pause at the top; do not bounce out of the bottom.

Common mistakes

  • Bending the knees so much that it becomes a seated-calf pattern.
  • Cutting the bottom stretch short.
  • Rocking the hips forward instead of moving at the ankle.

Safety

  • Hold a rail if you are on a step. Do not bounce out of the stretch.