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Standing calf raises with your own body weight

An additional weight is not necessarily required to stimulate the calf muscles. Often, one's own body weight is sufficient. In addition to Donkey Calf Raises as a bodyweight exercise, calf muscle training is also possible in standing calf raises without any special equipment.

Body position

For the traditional standing calf raises with your own body weight, stand upright on a flat surface with your legs about hip-width apart and almost fully extended. Keep your upper body straight, and your lower back has a slight curve. Slightly push your chest forward and keep your gaze straight ahead. Your arms hang relaxed at your sides.

Alternatively, you can perform standing calf raises on a staircase to increase the training stimulus. The starting position remains the same, but only your toes rest on the step, while your heels hover in the air.

For one-legged calf raises with your own body weight, you can hold onto a fixture with your arms to support your balance. The only difference in body position compared to the traditional method is a bent leg that hovers backward in the air to train the opposite side of your body.

Movement execution

To start the standing calf raises with your own body weight, raise your heels and move your calves upward. Execute this movement as far as possible without moving the rest of your body. Then, inhale and lower your heels again, pausing just before reaching the ground.

Moreover

Even with this variation on the stairs, you lift your heels as high as possible while exhaling. While inhaling, you lower your heels again. In this phase, you should also execute the movement to the maximum to go below the original level. This generates an even more intense training stimulus.

Additionally

For single-leg standing calf raises with your own body weight, exhale as you raise the heel of your standing leg upward. Perform this movement as far as possible. The other leg continues to hover in the air, while the body remains still. To conclude, lower the raised heel while taking a deep breath and pause just before reaching the ground to maintain tension.

Stressed muscles and common mistakes

You can find additional information on the muscles involved and common mistakes in the exercise "Standing Calf Raises with your own body weight" on the page dedicated to "Standing Calf Raises."

Alternative variants to standing calf raises with your own body weight

To add more variety to your training, there are various exercises and variations available that focus on "Standing Calf Raises with your own body weight.

Standing calf raises with dumbbells

The exercise of calf raises in a standing position with dumbbells is highly popular in the realm of home workouts. The great thing about it is that you only need one or two dumbbells to strengthen your calf muscles. Athletes have the option to train both calves simultaneously or focus on one side, depending on their preference.

Standing calf raises on the multi press

Standing calf raises on the leg press machine are an excellent exercise for calf training, especially when there is no specialized calf raise machine available in the gym. There are various variations of standing calf raises on the leg press machine, where you can either place the barbell on your shoulders or hold it in front of you. Additionally, you can enhance the effectiveness of your training by using a calf block.

Calf raise machine (standing)

There is a special machine available for standing calf raises, allowing you to perform this exercise. This variation is also suitable for beginners in calf training, although it's advisable to start with lighter weights.

Standing barbell calf raises

Standing calf raises with a barbell are a lower-leg fitness exercise performed in the free weight area. Ideally, athletes have a rack alongside the barbell to facilitate the starting position. Using a calf block can further intensify the training stimulus.