{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Double Leg Calf Raise",
      "kind": "common"
    },
    {
      "text": "Standing Heel Raise",
      "kind": "common"
    },
    {
      "text": "Double Leg Heel Raise",
      "kind": "common"
    },
    {
      "text": "Bodyweight Calf Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "prime-mover"
      },
      {
        "muscle": "tibialis-posterior",
        "role": "synergist"
      },
      {
        "muscle": "peroneals",
        "role": "synergist"
      },
      {
        "muscle": "foot-intrinsics",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "toes",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "isolation-ankle"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "wall"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1243"
  },
  "id": "oec:standing-calf-raise",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart and toes pointing straight ahead.",
      "Keep your knees straight but unlocked, with your hands resting on your hips or gently against a wall for balance."
    ],
    "steps": [
      "Press through the balls of both feet and lift your heels as high as possible.",
      "Pause for a moment at the peak contraction while keeping your weight evenly distributed across the base of your toes.",
      "Lower your heels with control back to the floor until they lightly touch down."
    ],
    "breathing": "Exhale as you press onto your toes and inhale as you lower back to the starting position.",
    "cues": [
      "Push straight up through the big toes.",
      "Squeeze the calves hard at the top.",
      "Control the descent; do not drop."
    ],
    "common_faults": [
      {
        "fault": "Rolling onto the outer edges of the feet.",
        "correction": "Distribute your pressure evenly across the metatarsal heads, specifically driving through the ball of the big toe."
      },
      {
        "fault": "Bending the knees to bounce or generate momentum.",
        "correction": "Keep the knees extended throughout the set to isolate the triceps surae."
      },
      {
        "fault": "Rushing through reps without a full range of motion.",
        "correction": "Achieve full plantarflexion at the top with a brief pause, and lower slowly under tension."
      }
    ],
    "safety": {
      "precautions": [
        "Place fingertips lightly against a wall or sturdy object if balance is compromised."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Standing Calf Raise",
  "previous_ids": [
    "oec:double-leg-calf-raise"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Double Leg Calf Raise",
        "url": "https://wger.de/en/exercise/1243/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "erikocobra"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:single-leg-standing-calf-raise"
    },
    {
      "type": "regression-of",
      "target": "oec:machine-standing-calf-raise"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-standing-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-standing-calf-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-standing-calf-raise"
    },
    {
      "type": "progression-of",
      "target": "oec:resistance-band-plantarflexion"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A fundamental bodyweight movement that strengthens the gastrocnemius and soleus by raising the heels off the ground."
}