Calf raise

Rise onto the balls of your feet to train the calves; stand on a step for a bigger range.

• Muscle group: Legs
• Equipment: Bodyweight
• Difficulty: Beginner

Also known as: Standing calf raise, Heel raise, Lægløft, Stående tåhævninger, Tåhævninger

How to do it

1. Stand tall with the balls of your feet on the floor or a step edge, holding a wall for balance if needed.
2. Rise as high as you can, pausing at the top.
3. Lower slowly until the heels are at or just below the step.

Common mistakes

• Bouncing quickly without a pause at the top.
• Rolling the ankles outward.

Alternatives

• Single-leg calf raise
• Seated calf raise

Watch a video demonstration on YouTube

“How to PROPERLY Standing Calf Raise | Tips & Common Mistakes” by Colossus Fitness (opens YouTube)

Used in the programmes

• Upper / lower 4-day4 days a week
• Push / pull / legs 6-day6 days a week
• Bodyweight, no equipment3 days a week
• Glutes & legs focus3 days a week
• Hypertrophy 4-day split4 days a week
• Gentle return to training3 days a week
• Arms focus (gym)3 days a week
• Legs focus (gym)3 days a week
• Legs focus (home, dumbbells)3 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.