- Calves
- Machine
- Beginner
Standing calf raise
The standing calf raise works your calves. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 10 to 15 reps.
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We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Deep stretch, full rise
- Tip 2Pause at the bottom and top
- Tip 3Knees straight, not locked
Where you should feel it
In your calves, mostly the upper part just below the knee. Feel the stretch at the bottom and the squeeze at the top.
- Main muscles
- Gastrocnemius
- Also working
- Soleus
How to do it
Set your shoulders under the pads and place the balls of your feet on the edge of the platform, heels hanging off.
Stand tall with your knees straight but not locked and your body in a straight line.
Lower your heels slowly until you feel a stretch in your calves and hold for 1 second at the bottom.
Rise as high as you can onto the balls of your feet, pressing through your big toe, and hold for 1 second at the top.
Common mistakes
Mistake
Short, fast reps, bouncing in the middle of the range.
How to fix it
Use the full range: heels all the way down, pause, then rise all the way up.
Mistake
Bending your knees to help you rise.
How to fix it
Keep your knees straight and still. If you can't rise without bending them, lower the weight.
Mistake
Your feet roll out at the top and the weight shifts to your little toes.
How to fix it
Keep the weight on the base of your big toe and your ankles straight, without rolling out.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 8 to 12 | 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 10 to 15 | 1 to 2 | 60 to 90 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Smith machine
The Smith bar on your upper back and the balls of your feet on a plate or a step.
Dumbbells on a step
A dumbbell in each hand and the balls of your feet on the edge of a step. A good swap when the machine is taken.
Seated calf raise
Seated with your knees bent, the lower part of your calf, the soleus, does more of the work.
At home or with more support
At home: single-leg calf raise on a stair
One leg at a time on a stair, holding the handrail. To make it harder, hold a dumbbell or wear a weighted backpack.
Prefer more stability? Leg press calf raise
Prefer your back supported? On the leg press, seated, your knees stay straight and the load doesn't sit on your shoulders.
Taken? Swap it for one of these
They work the same main muscle.
Leg press calf raise
Calves · Machine
BeginnerSingle-leg calf raise
Calves · Bodyweight
BeginnerSeated calf raise
Calves · Machine
Beginner
Keep exploring
Leg exercises on machines
15 exercises
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Exercise choice
Kinoshita M, Maeo S, et al. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023;14:1272106.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026