How to do a Standing Calf Raise

The Standing Calf Raise is a beginner bodyweight exercise that works your calves.

How to do a Standing Calf Raise, step by step

1. Stand with your feet shoulder-width apart, toes pointing forward.
2. Place your hands on a wall or stable surface for balance.
3. Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet.
4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Bouncing at the bottom of the movement
• Using momentum to lift
• Not achieving full range of motion
• Leaning forward excessively

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Dumbbell Calf Raise
• Dumbbell Seated Calf Raise
• Smith Calf Raise

Frequently asked questions

What muscles does the Standing Calf Raise work?

The Standing Calf Raise mainly works your calves.

Is the Standing Calf Raise good for beginners?

Yes. The Standing Calf Raise is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Standing Calf Raise should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Standing Calf Raise?

Good alternatives are Dumbbell Calf Raise, Dumbbell Seated Calf Raise and Smith Calf Raise.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises