ATHLETE DIARY
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Legs

Standing Calf Raise

The standing calf raise trains the calves.

Standing Calf Raise: starting position
1Starting position
Standing Calf Raise: end position
2End position

Setup

Stand with the balls of your feet on the edge of the machine platform or a step, heels hanging off. Shoulders under the pads, knees nearly straight.

Execution

  1. Stand in the machine, shoulders under the pads, toes on the platform, heels hanging off — starting position.
  2. Exhale and rise onto your toes as high as you can, squeezing your calves.
  3. Inhale and lower back down until you feel a stretch in your calves.

Common mistakes

  • Bouncing at the bottom — drop into the stretch and hold a second.
  • Short range — rise all the way onto your toes.
  • Bending your knees to help — they stay at the same angle.
  • Going too fast — calves respond better to control and pauses.

Programs that include it

Upper / Lowerintermediate · 2–4 workouts a weekPush / Pull / Legsintermediate–advanced · 3–6 workouts a weekGlutes & Legs — 3 Dayslower-body priority · 3 workouts a week

Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.

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Position photos from the open free-exercise-db.