Bodyweight Calf Raise
A bodyweight isolation exercise targeting the gastrocnemius and soleus to build calf strength, endurance, and ankle stability; ideal for beginners and performed standing on flat ground.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
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
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, toes forward, core engaged, and hands on a wall for balance if needed.
- Push through balls of feet to raise heels high.
- Squeeze calves at the top and hold briefly.
- Lower heels slowly with control.
- Repeat for reps, keeping knees straight but unlocked.
Coaching Tips
Form Cues
- Push through toes
- Squeeze at top
- Control the drop
- Knees soft
- Core tight
Breathing
Inhale during descent and exhale during ascent while bracing core.
Tempo
2-1-2
Range of Motion
Raise heels until fully on toes; lower to flat or slightly below if on step for stretch.
Safety
Safety Notes
- Avoid hyperextension of knees
- Stop if Achilles pain occurs
- Use support for balance
- Warm up calves first
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Bouncing at bottom
- Partial range
- Locking knees
- Leaning forward
When to Avoid
- Achilles tendonitis
- Severe ankle instability
Flexibility Needed
- Adequate ankle dorsiflexion
Build Up First
- Basic balance control
Also known as
Standing Calf Raise, Calf Raise, Heel Raise
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