# Standing Calf Raise (Bodyweight): how to do it

- Main muscles: calves
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/bodyweight_calf_raise/ea2dafc897/side-m-720.mp4

## Steps

1. Stand on a step with the balls of your feet on the edge.
2. Rest your fingertips on a wall or rail for balance.
3. Lower your heels slowly below the step.
4. Pause, then rise onto your toes as high as you can.
5. Hold the top for a moment, then lower slowly again.

## Cues

- Stand tall; only your ankles move.
- Push through the base of your big toe.
- Use the wall for balance, not for lifting.

## Common mistakes

- Bouncing at the bottom instead of pausing.
- Bending the knees to push yourself up.
- Doing tiny reps that never drop below the step.

## Starting position

Stand on a sturdy step, stair or aerobic step about 15 cm high, facing a wall or handrail. Feet hip-width apart, toes straight ahead. Only the balls of the feet are on the step: its edge runs just behind the big-toe knuckle and the heels hang off. Knees straight but not pushed back, trunk upright, hips over the ankles. The fingertips of one or both hands rest lightly on the wall or rail at chest height for balance only.

## The movement

Only the ankles move. The body rises and falls as one straight piece. Lower the heels slowly below the step until the calves are fully stretched, pause briefly, then push through the balls of the feet and rise as high as possible. Hold the top for a moment, then lower again. The weight stays over the balls of the feet, a little towards the big toe. The hands do not pull.

## End position

Bottom: heels well below the step, ankle in about 20° of dorsiflexion. The step must be taller than the heel drop plus a safety gap, so 10 cm is the lowest that works for a 26 cm foot. Scale with foot length.

## Tempo

1.5 s up, 0.5 s hold at the top, 2 s down, 0.5 s pause in the stretch.

## Form in numbers

| Measure | Target | Good range | Sources |
| --- | --- | --- | --- |
| Step height | 15 cm | 10–20 cm | [2] [4] |
| Knee flexion, held through the rep | 0–5° (straight, not locked back) | 0–10° | [1] [2] [3] |
| Ankle dorsiflexion at the bottom | 20° | 10–25° | [1] [2] |
| Ankle plantarflexion at the top | 30° | 25–40° | [1] [2] |
| Feet spacing, centre to centre | hip width, about 20 cm | 15–25 cm |  |
| Toe-out, each foot | 0° | 0–10° | [4] |
| Trunk lean from vertical | 0° | ≤ 5° | [3] |
| Hand on wall or rail | fingertips, chest height | one or both hands | [2] |

## Sources

1. [Kinoshita et al. 2023, Front Physiol, "Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training"](https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1272106/full)
2. [ACE, Get Stronger Calves With These 5 Exercises](https://www.acefitness.org/resources/pros/expert-articles/5771/get-stronger-calves-with-these-5-exercises/)
3. [NASM, Calf Training: How to Program This Stubborn Muscle Group for Clients](https://www.nasm.org/resource-center/blog/training/calf-training-how-to-program-this-stubborn-muscle-group-for-clients)
4. [Riemann et al. 2011, J Strength Cond Res 25(3):634–639, "Medial and lateral gastrocnemius activation differences during heel-raise exercise with three different foot positions"](https://scholars.georgiasouthern.edu/en/publications/medial-and-lateral-gastrocnemius-activation-differences-during-he/)

Source: https://trainaq.com/exercises/bodyweight-calf-raise