Bodyweight Calf Raise
A bodyweight isolation movement focusing on plantarflexion to strengthen the calves, primarily the gastrocnemius, used for endurance and muscular hypertrophy.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Accessory Muscles
Quads, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Quads
2/10Glutes
2/10Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods (30-60 seconds) for endurance-focused sets.
How to Perform
Stand tall with feet hip-width apart, ensuring your weight is evenly distributed through the balls of your feet. Optionally, stand near a wall or use a step to increase range of motion.
- Slowly lift your heels by pushing through the balls of your feet, contracting the calf muscles fully.
- Rise onto your toes, focusing on achieving the maximum height possible.
- Hold the contracted position briefly at the peak of the movement.
- Controlledly lower your heels back down to the starting position or below the step level.
Coaching Tips
Form Cues
- Squeeze the calves hard.
- Slow and controlled descent.
- Drive through the big toe.
- Stand tall and upright.
Breathing
Inhale as you lower your heels, then exhale as you initiate the lift and contract the calves.
Tempo
2-1-2
Range of Motion
Move from full plantarflexion (highest point on toes) to maximum comfortable dorsiflexion (heels dropped down).
Safety
Safety Notes
- If performing on an elevated surface, ensure the step is stable.
- Use support for balance if needed, but do not rely on it to pull yourself up.
Spotting
Not recommended; use a stable object like a wall or rack for balance if necessary.
Common Mistakes
- Rushing the negative (lowering) phase.
- Bouncing or using momentum.
- Not reaching full height or depth.
- Bending the knees significantly.
When to Avoid
- Acute Achilles tendon pain or injury.
- Severe ankle joint instability.
Flexibility Needed
- Sufficient ankle plantarflexion.
Build Up First
- Basic balance competency.
Also known as
Standing Calf Raise, Heel Raises, Toe Raises, Elevated Calf Raises
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