Calf Raise Guide: How to Do Calf Raises With Perfect Form

The calf raise, also known as the standing calf raise, is a bodyweight exercise that targets the muscle groups in your lower legs. Perform calf raises by standing tall with your feet hip-width apart. Lift your body by pushing into the fronts of your feet, activating your calf muscles as you stand on your tiptoes. Return to a regular stance and repeat the movement pattern. Although calf raise exercises require no equipment, you can add an additional challenge by holding a kettlebell or a pair of dumbbells during the exercise.

Consider some of the benefits of regularly practicing calf raises.

1. 1. Calf raises can help you build larger calf muscles. Calf raises target the muscles on the back of your lower legs, specifically the gastrocnemius muscle that runs down your leg and the soleus muscle near your Achilles tendon.
2. 2. Calf raises can promote ankle stability and mobility. With practice, calf raises can help you build strong calf muscles, which protect your ankles.
3. 3. Calf raises can increase explosive power. By strengthening the muscles responsible for knee flexion and plantar flexion in your feet, calf raises can improve your performance during exercises that require explosive movements like sprinting and jumping.

For calf raises, begin by using a weight (if you’re using a weight) that you can control for 2–3 sets of 15–20 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Start by standing with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Point your feet forward. Evenly distribute your weight and grip the floor with your feet to create a stable position.
3. 3. Place your hands on your hips or hold dumbbells by the sides of your legs. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
4. 4. While maintaining your alignment, shift your weight onto the balls of your feet, squeeze your calves, and press your head toward the ceiling, allowing your heels to leave the ground. Pause for 2–3 seconds at the top of the movement.
5. 5. Slowly lower to the starting position, allowing your heels to contact the floor. Pause briefly before beginning another repetition.

Once you’ve practiced the traditional calf raise, consider trying one of these four variations.

1. 1. Barbell calf raises: Perform this variation by lifting yourself up onto your tiptoes while holding a weighted barbell over your shoulders.
2. 2. Seated calf raises: This seated variation puts more emphasis on your soleus muscles than a standard calf raise. For a more challenging version of this exercise, try using a calf raise machine that allows you to sit and add additional weight against your knees.
3. 3. Single-leg calf raise: This unilateral variation activates the stabilizer muscles in your legs.
4. 4. Donkey calf raises: Practice this advanced variation by standing on the edge of a slightly elevated surface. On the bottom of the movement, lower yourself below the surface, putting your ankles through a greater range of motion than a traditional calf raise.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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