Standing Calf Raise
oec:standing-calf-raise
A fundamental bodyweight movement that strengthens the gastrocnemius and soleus by raising the heels off the ground.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Double Leg Calf Raise, Standing Heel Raise, Double Leg Heel Raise, Bodyweight Calf Raise
How to do it
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.
Movement
- 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
- Rolling onto the outer edges of the feet.
- Distribute your pressure evenly across the metatarsal heads, specifically driving through the ball of the big toe.
- Bending the knees to bounce or generate momentum.
- Keep the knees extended throughout the set to isolate the triceps surae.
- Rushing through reps without a full range of motion.
- Achieve full plantarflexion at the top with a brief pause, and lower slowly under tension.
Safety
- Place fingertips lightly against a wall or sturdy object if balance is compromised.
Muscles
Joints
- Ankle: Plantarflexion
- Toes: Extension
- Knee: Isometric stabilization
Details
- Movement
- Ankle isolation
- Modality
- Calisthenics, Rehabilitation, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- beginner
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight, not applicable
Related
- regression of Single-Leg Standing Calf Raise
- regression of Machine Standing Calf Raise
- regression of Dumbbell Standing Calf Raise
- substitute for Machine Standing Calf Raise
- substitute for Dumbbell Standing Calf Raise
- progression of Resistance Band Plantarflexion
Sources
- wger: Double Leg Calf Raise, by erikocobra (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.