Elevated Standing Calf Raise

Muscles worked

Setup

1. Stand with the balls of your feet on the edge of a sturdy step or weight plate, allowing your heels to hang off the edge.
2. Position your feet hip-width apart with toes pointing forward.
3. Lightly hold onto a power rack or wall for balance, ensuring you do not use your arms to pull yourself up.
4. Stand tall with your core engaged and your knees straight but not locked out.

How to do it

1. Slowly lower your heels toward the floor until you feel a deep stretch in your calves, inhaling as you descend.
2. Pause for one second at the bottom of the movement to eliminate momentum and maximize the stretch.
3. Push through the balls of your feet to raise your heels as high as possible, exhaling as you reach peak contraction.
4. Squeeze your calves at the top for a full second before slowly lowering back down.

Form checklist

• Keep your weight distributed evenly across the balls of your feet, not just the outer edges.
• Avoid 'bouncing' at the bottom; use a controlled, deliberate tempo.
• Maintain an upright torso and avoid leaning forward or backward.
• Ensure your knees remain slightly soft to protect the joint while keeping the focus on the calves.

Pro tips

• Focus on pushing specifically through the big toe to maximize the engagement of the medial gastrocnemius.
• Visualize pushing the floor away from you to create a stronger mind-muscle connection during the upward phase.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to double the resistance and challenge your ankle stability.
• Implement a '1-1-3' tempo: 1 second to rise, 1-second squeeze at the top, and a 3-second slow descent.

Frequently asked

What muscles does the elevated standing calf raise work?

The elevated standing calf raise primarily targets the calves, and also works the quadriceps as secondary muscles.

What equipment do you need for the elevated standing calf raise?

The elevated standing calf raise uses dumbbell.

Is the elevated standing calf raise good for beginners?

Yes. The elevated standing calf raise is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Air Pillow Single Leg BalanceIntermediate · abs, calves, and obliques