Setup and loading
Balls of your feet on the edge of the step, heels free.
How to do the standing calf raise step by step
- Place the balls of your feet on the edge.
- Lower your heels until you feel a stretch.
- Rise as high as possible onto your big toe.
- Pause at the top and lower over 3 seconds.
Form cues
- Full range of motion
- Weight on your big toe, not on the outside of your foot
Common mistakes
- Bouncing at the bottom
- Short range of motion
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Sets and reps for your goal
Hypertrophy
4 x 10-153-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Endurance
3 x 20-252-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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