Calf Raise: Muscles Worked and How to Do It
TL;DR
Calf raises isolate your calves, made up of the gastrocnemius and soleus that form the back of your lower leg. Pressing up onto your toes and lowering back down under control works these muscles through their full range, with no other muscle group sharing the load.
- Primary muscle:
- Calves
Muscles worked
Your calves, made up of the gastrocnemius and the soleus underneath it, are the only muscles doing meaningful work in a calf raise. Extending your ankle to rise onto your toes shortens both muscles, and lowering your heels below the platform stretches them back out, which is why calf raises are performed through a full range rather than a short partial one.
Log Calf Raise in PR Streak
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How to do it
- Adjust the padded lever of the calf raise machine to fit your height.
- Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Form tips
- Lower your heels below the platform at the bottom of each rep for a full stretch, not just back to level.
- Pause and squeeze at the top for a second instead of bouncing straight back down.
- Keep a slight bend in your knees rather than locking them out.
- Slow down the lowering phase since calves respond well to time under tension.
Exercise details
| Equipment | Machine |
|---|---|
| Level | Beginner |
| Mechanic | Isolation |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
Why don't my calves grow from calf raises?
Often it is a partial range of motion. Calves respond best to a full stretch at the bottom and a full contraction at the top, so if you are only moving a few inches, extend the range before adding more weight to the stack.
How many reps should I do for calf raises?
Calves tend to respond well to higher reps. Try 12 or more reps per set for muscular endurance, or 6-12 reps with a slower tempo and a pause at the top for muscle size, per the standard NSCA rep guidelines.
More calves exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
