Calf Raise
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Calf raises are deceptively simple. The movement itself is straightforward, just push yourself up on the balls of your feet then lower back down. However, where the difficult part comes in is getting the results that you want. Most people who do calf raises are looking to build bigger calves. Calf raises can do that, and they can also help improve athletic performance and general ankle health if programmed and performed properly.
The Basics
Calf raises are classified as a lower body push the primary works your calves. They are an isolation exercise since they focus on developing only one muscle group and involve only one joint.
The Basics
The calf raise is primarily used as a strength exercise. It is classified as a ankle extension movement. Since it specifically targets one muscle group, it is considered an isolation exercise.
Form
Set Up
- Stand up tall with your feet about hip width apart
The Raise
- Lean forward and lift yourself onto the balls of your feet
- Push yourself up as high as you comfortably can
- Lower your heels back to the ground slowly and under control
Common Mistakes
Lowering Too Fast
In general, calf raises should be performed slowly and under control, but especially so on the eccentric portion. By lowering too fast, you're reducing the work your calves have to do and letting your other muscles do it instead.
Leaning Forward
Try to remain standing up tall and in control as much as possible. Leaning forward changes your weight distribution and puts in a less stable position. If you're having issues keeping your balance, feel free to hold on to something to steady yourself.
Additional Info
Programming
Compared to the rest of your muscle groups, your calves aren't really that different. They're composed of essentially the same fibers as all your other muscles. However, they put in a significantly more work since they're responsible pushing up your entire bodyweight repeatedly for long periods of time.
This means, that for for most people, their calves are pretty well developed to begin with. This, unfortunately, doesn't leave them with too much room left to grow and requires more intense training to actually grow them.
Effectively training your calves comes down to doing something different or more than all the walking they already do. Full range of motion, heavy weight (significantly more than your bodyweight), high reps (20+), and high volume are all great places to start.
Standing vs Seated
The calf is composed of two muscles: the soleus and the gastrocnemius. The soleus is mostly used when the knee is bent, while the gastrocnemius is mostly used when the knee is straight. To get the best results, be sure to also include seated calf raises in your calf training.
Mind-Muscle Connection
As the calf raise is an isolation exercise, it's important to focus on really feeling your calf work during the exercise.
