Exercise guide · Legs & Glutes

Standing Calf Raise

Standing calf raises strengthen your calves by lifting your heels and rising onto the balls of your feet. You can do them on flat ground or with your forefoot on a step for extra range. No equipment is required beyond something optional for balance.

Targets: Calves
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Standing Calf Raise

Stand tall with feet hip-width apart, toes forward or slightly turned out.
Optional: place the balls of your feet on a step edge with heels hanging off for greater range.
Hold a wall, rack, or support lightly for balance if needed—do not pull yourself up.
Rise onto the balls of your feet as high as possible, pausing briefly at the top.
Lower heels under control until you feel a stretch in the calves—or below the step if using one.
Repeat for your target reps without bouncing at the bottom.

Form cues

Push through your big toe and forefoot
Keep knees mostly straight—a soft bend is fine
Pause and squeeze at the top
Control the descent; don't drop

Common mistakes

Bouncing out of the bottom using momentum
Bending knees deeply like a squat
Leaning forward and using upper body to lift
Stopping short of full heel lift at the top

Muscles worked

Primary

Calves

Secondary

None significant

Safety: Use a stable step and balance support if needed. Stop if you feel sharp pain in the Achilles tendon.

Alternatives

Similar legs & glutes exercises

See all legs & glutes exercises · Browse the full exercise library