Calf Raise
Quick Information
Category
Strength
Difficulty
Beginner
Equipment
Bodyweight, Machine
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Tibialis Posterior, Foot Intrinsics
Movement pattern
Ankle Plantar Flexion
Training goal
Maximal Strength, Reactive Strength
Sport
General Athletic Development
Overview
Purpose. Strengthen the gastrocnemius and soleus and build the ankle stiffness used in running, jumping and landing.
How it fits the system. A beginner-level ankle plantar flexion entry in the Strength section, programmed to develop maximal strength, reactive strength. Related work in the library: Reverse Nordic Curl and Wall Sit.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Tibialis Posterior, Foot Intrinsics
Movement pattern
Ankle Plantar Flexion
Equipment
Bodyweight, Machine
Difficulty
Beginner
How to Perform
1. Stand tall on the balls of the feet with the knees straight and the weight even across both feet.2. Lower the heels under control until the calves feel a stretch.3. Drive through the balls of the feet and rise as high as possible.4. Hold the top position for one second, then lower slowly.
Coaching Cues
Stay tall through the hips. Keep the knees straight to bias the gastrocnemius and slightly bent to bias the soleus. Control the lowering phase rather than dropping into it.
Common Mistakes
- Bouncing out of the bottom with the Achilles rather than driving with the calf.
- Cutting the range short at the top so the ankle never reaches full plantarflexion.
- Letting the knee bend on a straight-leg variation, which shifts work to the soleus.
- Rushing the eccentric instead of lowering under control.
Progressions & Regressions
Progressions
Single-leg calf raise, then loaded standing and seated calf raises.
Regressions
Two-leg calf raise on flat ground with light hand support for balance.
When to Use It
When to use
As calf and ankle preparation in a warm-up, or as accessory strength work after the main lift.
When not to use
During an acute Achilles or calf strain, or where loaded ankle range of motion is painful.
Programming
2 to 4 sets of 8 to 15 repetitions with a one to two second pause at the top.
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