How to do a Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Calf Raise
1. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 2,731 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. Seated Machine Calf Press
92.7 mSCORESWAPPED 2,335 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.
3. Calf Press
91.6 mSCORESWAPPED 2,329 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.
4. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 1,599 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 1,357 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.
6. Standing Machine Calf Press
80.3 mSCORESWAPPED 1,217 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 926 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.
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 678 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 469 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.
10. Dumbbell Calf Raise to Shrug
38.4 mSCORESWAPPED 346 TIMESA compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.