Standing Calf Raise
Rising onto the balls of the feet with straight knees while loaded on a standing calf raise machine. Primarily trains the gastrocnemius.
Primary muscles
- Calves (Gastrocnemius)
Secondary muscles
- Soleus
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Step under the shoulder pads with the balls of your feet on the edge of the platform, heels hanging off, feet hip-width apart. Stand tall with knees straight but not locked.
Lower your heels slowly below the platform until you feel a stretch in your calves.
Pause briefly in the stretched position.
Push through the balls of your feet to rise as high as possible.
Squeeze your calves at the top, then lower under control.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Full stretch, full squeeze
Knees straight
Pause at the bottom
Common mistakes
Bouncing out of the bottom
Bending the knees to help
Using a short, partial range
Safety notes
Control the stretch at the bottom rather than dropping into it.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.