Standing calf raise: how to do it
Main muscles: Gastrocnemius (calves). Helpers: Soleus. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Machine
Reps
10–15
Rest
75 s
Muscle group
Legs
How to do it
- Toes on the platform, heels hanging off.
- Lower the heels to a stretch, then rise as high as you can.
- Hold for a second at the top.
Common mistakes
Bouncing on half-bent knees, cutting the range short.
Muscles worked
primary·secondary
- Primary
- Gastrocnemius (calves)
- Secondary
- Soleus
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Programs that use it
- Push, pull, legs — 3 days3 × 10–15
- Upper/lower, 4 days3 × 10–15
- 5-day split3 × 10–15
- Dumbbells only, 4 days3 × 10–15
- Lower body focus, 3 days3 × 10–15
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500