How to do a Calf Raise
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Calf Raise
Target muscles worked
Instructions for Proper Form
This bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
- Stand upright with your feet hip width apart.
- Raise your heels off the ground by flexing your calves as far as your range of motion will allow.
- Controllably return to the starting position.
Sets & Reps Calculator
Average Calf Raise standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets10reps12reps
- advanced4sets11reps14reps
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Alternative Exercises to Calf Raise
1. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 2,079 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
2. Calf Press
91.6 mSCORESWAPPED 1,770 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Leg Press
3. Seated Machine Calf Press
92.7 mSCORESWAPPED 1,770 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Calf Raise Machine
4. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 1,139 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
5. Single Leg Standing Calf Raise
72 mSCORESWAPPED 1,071 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
- Beginner
- Calves
6. Standing Machine Calf Press
80.3 mSCORESWAPPED 885 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
7. Smith Machine Calf Raise
77.6 mSCORESWAPPED 720 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
- Beginner
- Calves
- Smith Machine
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 488 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
9. Standing Machine Calf Raise
75.1 mSCORESWAPPED 413 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Beginner
- Calves
- Calf Raise Machine
10. Standing Kettlebell Calf Raise
53.4 mSCORESWAPPED 267 TIMESThis exercise is a weighted variation of the more standard calf raise. Like the standard calf raise, this exercise primarily targets your calves. The use of a raised surface allows for greater range of motion which leads to better muscle activation. This is a great exercise for developing muscle mass and strength in your calves.
- Beginner
- Calves
- Kettlebells