standing-calf-raises

During standing calf raises, the muscles of the lower legs are specifically targeted. The focus of this exercise is on strengthening the lateral head of the twin calf muscle (musculus gastrocnemius caput laterale) and the medial head of the twin calf muscle (musculus gastrocnemius caput mediale). Athletes also subject the soleus muscle (musculus soleus) to a training stimulus. Compared to seated calf raises, the training stimulus is more intense and involves the entire calf musculature more extensively.

Information:

The position of the feet can affect the targeted muscles. If the toes point slightly inward, the focus is intensified on the lateral head, while outward-pointing toes concentrate the training stimulus on the medial head.

Standing calf raises with dumbbells

Standing and lifting the heels with dumbbells is an effective method to train the muscles of the lower legs. This exercise is particularly suitable for home workouts. Alternatively, heel lifts with dumbbells can also be performed while sitting.

Body Position

For standing heel lifts with dumbbells, place a calf block or aerobic stepper in a hip-width stance. The balls of the feet and toes are on the calf block, while the heels initially hover parallel in the air. The legs are almost fully extended, the upper body is upright, and the chest is stretched forward. The lower back forms a slight arch, while the gaze is directed forward. Hold a dumbbell in each hand in a hammer grip. The arms hang directly beside the body, with a slight bend in the elbow joint protecting the position.

Alternatively, it is possible to perform one-sided standing heel lifts with dumbbells. For this, find a bar or door handle to hold onto. One leg hovers almost fully extended in the air, holding the dumbbell on that side to specifically strengthen the lower leg muscles of the standing leg.

Execution of the Movement

During standing heel lifts with dumbbells, raise the heels while keeping the toes on the calf block. The movement occurs during exhalation and aims as high as possible. The rest of the body should not make any additional movements. When lowering the heels, go below the starting position. This downward movement should also be as extensive as possible to maximize the training stimulus.

Heel Lifts Standing with Free Dumbbells

Begin with single-leg heel lifts by lifting the heel of the standing leg, consequently raising the calf. Exhale during this movement and execute it as extensively as possible. The rest of the body remains still and is automatically pushed upward by the leg movement. Then, inhale and lower the heel, pausing just before reaching the ground to begin the next repetition.

Standing calf raises with your own body weight

It is not mandatory to use additional weight to train the muscles of the lower legs. Often, one's own body weight is sufficient. In addition to Donkey Calf Raises as a bodyweight exercise, it is also possible to perform heel lifts standing without equipment.

Body Position

In the classic version of standing heel lifts with body weight, stand upright on level ground, legs are approximately hip-width apart, and almost fully extended. The upper body is upright, and the lower back forms a slight arch. The chest is slightly stretched forward, and the gaze remains straight ahead. The arms hang loosely at the sides of the body.

It is also possible to perform standing heel lifts on a staircase to increase the training stimulus. The starting position is the same, but only the balls of the feet are on the staircase, while the heels are already hovering in the air.

For single-leg heel lifts with body weight, hold onto a structure with the arms to improve balance. The only difference in body position compared to the classic variant is a bent leg that hovers backward in the air to train the respective other side of the body.

Execution of the Movement

To start standing heel lifts with body weight, lift the heels and move the calves upward. Perform this movement as extensively as possible, and the rest of the body remains motionless. Then, inhale and lower the heels, stopping just before the ground.

Heel Lifts Standing with Body Weight

In this variant on the staircase, exhale and press the heels as far up as possible. Inhale and lower the heels again. This movement should also be performed as extensively as possible to go below the starting level, generating an even higher training stimulus.

Heel Lifts Standing with Body Weight on a Staircase

For single-leg heel lifts standing with body weight, exhale and lift the heel of the standing leg upward. Perform this movement as extensively as possible. The other leg continues to hover in the air, and the body remains still. Finally, lower the raised heel while taking a deep breath and pause just before reaching the ground to maintain tension.

Standing calf raises on the multi press

When the traditional machine for lifting heels is not available at the gym, the leg press offers an interesting alternative. In addition to sitting and raising heels on the leg press, athletes can specifically strengthen their lower legs while standing.

Body Position

For standing calf raises on the leg press, position yourself hip-width in the middle of the leg press, holding a barbell with almost fully extended arms in an overhand grip in front of your body. The grip should be slightly outside the shoulders. The legs are almost fully extended, and the upper body is upright. The head forms a natural extension of the spine, and the gaze is forward. A slight arch in the lower back protects the spine. Lift the barbell slightly to release it from the anchor, preparing to start standing calf raises on the leg press. The barbell is now at the level of your thighs.

Alternatively, you can place the barbell on your shoulders and use an aerobic stepper or calf block. Grip the barbell shoulder-width and place it on the trapeze. The front part of your feet is on the elevation, while the heels are already floating in the air.

For an alternating training stimulus, it is also possible to perform standing calf raises on the leg press unilaterally. Place the barbell on your shoulder again. One leg is firmly on the ground while you bend the other leg backward in the air.

Note

An elevation for your feet can increase training intensity. Those who want to increase the range of motion for the heels can use it in any standing calf raise variation.

Execution of Movement

For standing calf raises on the leg press, push your heels up while exhaling. Perform this movement as far as possible while the rest of the body remains in the same position. Then lower the heels until just above the ground while inhaling deeply, preparing for the next repetition.

Standing Calf Raises on the Leg Press

In this variation, you start by pressing the heels upward while exhaling. The upward movement is executed as far as possible. The entire body, along with the barbell, automatically moves upward, although the movement originates only from the feet. Then, while inhaling, lower your heels again. Thanks to the elevation, you should lower the heels below the initial level to generate a higher training stimulus.

Standing Calf Raises on the Leg Press with Block

For the one-legged standing calf raise on the leg press, start by lifting the heel of the standing leg upward. Perform this movement as far as possible without changing the overall body posture. By pushing the calf over the heel, the barbell automatically slides upward in the guide rail. Then lower the heel again, but stop just before the ground and consciously inhale.

Calf raise machine (standing)

Calf raises on the machine are suitable for all fitness enthusiasts who have access to a specific device for standing calf raises at the gym. Machines allow for various ways to train the calves, such as seated calf raises on the machine or calf raises on the Hackenschmidt machine. However, the following section focuses specifically on standing calf raises on the conventional calf raise machine.

Body Position

First, place yourself with your feet on the designated plate. The legs are about hip-width apart, and the toes point forward. Only the balls of the feet are on the plate. The upper body is upright, and the lower back forms a slight arch as you extend your chest forward. Position yourself in the machine so that the shoulders press under the pad, and the knees are only slightly bent. Once you have assumed a stable position for standing calf raises on the machine, you can lift the weight from the anchor. The gaze is forward, and the head naturally extends your spine. In the starting position, there should already be pressure on the shoulders. With your hands, you can grip the designated handles to give your body more stability.

Execution of Movement

To start standing calf raises on the machine, extend the legs almost completely. However, a slight bend should remain to protect the joints. Through this movement, lift the weight from the anchor and then begin the actual calf raises. To do this, start the exercise by exhaling and lifting the heels as high as possible. Press the shoulder pad with the weight of your entire body upward. However, the movement comes only from the feet. The legs remain in the same position, and the same goes for the upper body. Then, inhale and lower the heels as far as possible without touching the ground.

Standing barbell calf raises

Calf raises with the barbell in a standing position are an effective exercise for fitness enthusiasts at all levels of training. An alternative option is to train the calves while sitting with the barbell.

Body Position

For standing calf raises with the barbell, grip the barbell just outside your shoulders. Place it behind your back and rest it on the trapezius muscle. Your feet are firmly on the ground with toes pointing forward. Alternatively, you can use a calf block, where only the balls of your feet rest on the elevation, and the heels float in the air or touch the ground. The legs are almost fully extended, maintaining a slight bend to protect the knees. Keep your back upright, and a slight arch in the lower back protects the spine.

Tip Using a rack allows you to position the barbell in the desired position with extra consideration for your back.

Execution of the Movement

Start the standing calf raises with the barbell without a calf block by lifting the heels and raising the calves. This should be done as much as possible while exhaling. Be careful not to generate momentum from the rest of your body. Then, lower the heels while inhaling, stopping just above the ground.

Barbell Calf Raises Standing

When performing standing calf raises with a calf block, the basic movement remains the same. Exhale and press the heels up as far as possible. During inhalation, you can lower them further, so the heels go well below the parallel starting level.

Common Standing Calf Raise Mistakes

Standing calf raises are a straightforward exercise that both beginners and advanced individuals can use to strengthen their calf muscles. To avoid the most common mistakes, you'll find useful tips for proper execution in the following section.

✅  Not Utilizing the Range of Motion: Many athletes do not fully exploit their individual range of motion. However, for the optimal training stimulus, it's necessary to lift the heels as high as possible and also lower them accordingly.

✅  Insufficient Engagement of the Calves: Often, athletes perform the calf raises without consciously engaging the calf muscles. It's crucial to deliberately activate the calf muscles with every movement.

✅  Swinging from the Upper Body: The movement in standing calf raises should come exclusively from the feet. The legs, upper body, and arms remain steady. Avoid compensating for a lack of strength in the calves by using momentum from the upper body.

✅  Not Keeping the Back Straight: Maintain a straight back throughout the entire exercise. A slight arch in the lower back can help protect it, while a rounded back should be strictly avoided.

✅  Legs Not Fully Extended: It's not advisable to perform standing calf raises with fully extended legs. A slight bend in the knee joints is essential to protect them.

Alternatives and similar exercises to standing calf raises

The standing calf raise exercise already offers a variety of diverse training variations. Simultaneously, there are additional exercises to choose from that can strengthen the muscles in the lower legs.