Standing Calf Raise
Standing Calf Raise is a strength – ankle plantar flexion exercise involving Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gastrocnemius
- Secondary muscles
- Soleus
- Exercise type
- Strength – ankle plantar flexion
Exercise technique
- Machine
Set the shoulder pads to a height suited to your upright stance.
- Feet
Place your forefeet securely on the platform at a comfortable width.
- Knees
Keep your knees straight but unlocked.
- Rise
Push through the bases of your big and little toes to raise your heels.
- Top
Pause briefly at the top without rolling your ankles sideways.
- Lower
Lower your heels under control and stop at a comfortable stretch.
- Repeat
Rise again without bouncing out of the bottom.
Key technique points
- Support the whole forefoot.
- Maintain your knee angle.
- Raise both heels to the same height.
- Do not seek a depth that strains the Achilles area.
- Keep your torso upright beneath the pads.
- Engage the safety catch before stepping out.
Common mistakes
Bouncing from the bottom
Do not begin the repetition using elastic recoil through the Achilles area.
Pushing with the knees
Do not assist the heel raise by extending your knees.
Loading the outer edges
Do not roll your ankles outward and concentrate the load on the little-toe side.
Using too little platform contact
Do not support only your toe tips and increase the risk of slipping.
Lowering too far
Do not force your heels down beyond the depth you can control.
Bending the torso forward
Do not round your back under the shoulder load and lose pad alignment.
Frequently asked questions
Standing Calf Raise: why is “Bouncing from the bottom” a mistake?
Do not begin the repetition using elastic recoil through the Achilles area.
Standing Calf Raise: why is “Pushing with the knees” a mistake?
Do not assist the heel raise by extending your knees.
Standing Calf Raise: why is “Loading the outer edges” a mistake?
Do not roll your ankles outward and concentrate the load on the little-toe side.
Standing Calf Raise: why is “Using too little platform contact” a mistake?
Do not support only your toe tips and increase the risk of slipping.
Standing Calf Raise: why is “Lowering too far” a mistake?
Do not force your heels down beyond the depth you can control.
Standing Calf Raise: why is “Bending the torso forward” a mistake?
Do not round your back under the shoulder load and lose pad alignment.
What should I focus on when doing Standing Calf Raise?
Support the whole forefoot. Maintain your knee angle. Raise both heels to the same height. Do not seek a depth that strains the Achilles area. Keep your torso upright beneath the pads. Engage the safety catch before stepping out.
Related exercises
- Knee-to-wall Ankle Mobilization
- Box Jump
- Dumbbell Standing Calf Raise
- Ankle Circles
- Calf Press On The Leg Press Machine
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.