Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Calf Raises
Leg · None · Primary muscle: Gastrocnemius
Active
Difficulty1/5
Repetitions1–100
Sets1–40
Tempo2-1-3
Rest45s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Stand tall with your feet hip-width apart, toes pointing forward, and weight distributed evenly across both feet.
- Brace your core, keep your knees softly extended, and maintain an upright posture without leaning forward or backward.
- Press through the balls of both feet and raise your heels as high as comfortably possible while keeping your ankles aligned.
- Pause briefly at the top and squeeze your calf muscles without rolling onto the outer or inner edges of your feet.
- Lower your heels slowly to the floor through the full available range, then begin the next controlled repetition.
Muscle focus
Muscles
Primary: Gastrocnemius
Coaching
Tips
- Use a wall or stable surface lightly for balance if needed, without pulling yourself upward.
- Keep pressure across the base of the big toe, little toe, and center of the forefoot as your heels rise.
- Pause at the top and control the lowering phase to keep continuous tension on the calves.
- Keep your hips stacked over your ankles and avoid swaying your torso.
Technique check
Common mistakes
- Bouncing rapidly and relying on momentum instead of calf strength.
- Rolling the ankles outward or allowing them to collapse inward.
- Using only a partial range of motion.
- Bending the knees excessively during the movement.
- Leaning forward and shifting body weight away from the working calves.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes