Standing Calf Raise

Targets the gastrocnemius. It is a primary isolation exercise for building lower leg volume and improving explosive jumping mechanics.

Exercise Details

Level
Beginner
Body Area
lower
Type
isolation
Required Equipment
Dumbbells
Dumbbells
Target Muscle Groups
Primary
Calves

Setup

Stand on a flat surface or the edge of a block. Maintain a neutral spine and slightly unlocked knees.

Instructions

1. Raise your heels as high as possible by pressing through the balls of your feet.
2. Squeeze the calves at the top.
3. Lower slowly until you feel a deep stretch.
4. Maintain a controlled tempo.
5. Avoid bouncing.

Common Mistakes

1. Bouncing at the bottom.
2. Partial reps.
3. Rounding the shoulders forward.

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