Legs · Bodyweight, dumbbells or machine
How to do calf raises
Calves respond to range and reps, not to heavy bouncing — the full stretch at the bottom is where almost all the growth is hiding.
Muscles worked: Gastrocnemius, Soleus
How to do it
- Stand with the balls of your feet on a step or plate and the heels hanging free.
- Let the heels drop as far as they comfortably go and hold the stretch for a beat.
- Press up onto the toes as high as possible, keeping the knees straight for the gastrocnemius.
- Squeeze the top for a full second without rolling out to the little toe.
- Lower over three seconds back into the stretch, and stop bouncing between reps.
Mistakes to avoid
- Bouncing out of the bottom using the Achilles tendon instead of the muscle.
- Cutting the range short at both ends and calling it twenty reps.
- Only ever training straight-legged — the soleus needs a bent-knee version.
Sets and reps
| Goal | Prescription |
|---|---|
| Size | 4 sets of 10–15 reps with a 1-second pause top and bottom |
| Soleus | 3 sets of 15–20 seated calf raises with the knee bent |
| Frequency | Two to three sessions a week — calves recover quickly |
Swaps and alternatives
- Seated calf raise — Bent knee targets the soleus underneath.
- Single-leg calf raise — Doubles the load with no equipment.
- Loaded carry on toes — Builds calf endurance and grip together.
Common questions
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