Standing Calf Raise

Gastrocnemius; use a full range and pause in the stretch.

• Isolation
• Machine
• Beginner

How to do it

• Full range: drop your heel into a maximal stretch
• Pause 1–2 s at the bottom before rising
• Rise all the way onto your toes
• Knees extended to emphasise the gastrocnemius

Sets, reps and tempo

Ranges: 10–20 reps · 0–1 RIR

Tempo: Lift for 1 s, squeeze 1–2 s at the top, lower 2–3 s chasing a maximal stretch

Common mistakes

• Bouncing out of the bottom on the stretch reflex
• A short range without lowering into a full stretch
• Bending your knees to help yourself

Muscles worked

Primary

• Calves

Alternatives

• Seated Calf Raise