Exercise guide

How to do standing calf raise

Calves — gastrocnemius

Standing calf raise starting position — correct set-up before the first rep
Start
Standing calf raise finished position — the end of one repetition
End of rep

Step by step

  1. Place the balls of your feet on the platform with the heels hanging free, shoulders under the pads.
  2. Straighten the legs — the straight knee is what targets the gastrocnemius.
  3. Rise as high onto the toes as you can and hold the squeeze for a full second.
  4. Lower for 2 seconds into a deep stretch at the bottom.

The cue that matters

CueFull stretch to full contraction every single rep. Calves only grow from the ends of the range.
AvoidFast bouncy reps that use the Achilles tendon instead of the muscle.

Where this sits in the split

Open the full 6-day programme →