Standing Calf Raise
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Calves |
| Secondary Muscle(s) | None |
| Equipment | Bodyweight |
| Emphasis | Isolation |
| Type | Push |
Standing Calf Raise Instructions
- Position a plate on the ground. Setup by a machine or fixture where you can support yourself.
- Put both feet on the plate with your toes pointed straight ahead.
- With your knees slightly bent, make sure your back heel is off the plate closer to the ground.
- You can lightly support yourself against a stationary object.
- In a controlled manner, flex/extend at the ankle through a full range-of-motion.
- Maintain a slight knee flex from start to finish.
- Full plantar flexion & dorsiflexion.
- Conscientiously lengthen and shorten the calf musculature to control the movement.
- At the top of the exercise (full plantar flexion), think about driving your heel into the back of your knee.
- Don't just press the balls of your feet into the floor.
- Don't bounce yourself up. Really emphasize controlling the exercise with your calves.
Standing Calf Raise Tips
- Establish a strong mind-muscle connection and be deliberate with each repetition.
- Experiment with different rep schemes and various time-under-tension protocols.
- Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.