Standing calf raises

Muscles engaged in standing calf raises: The standing execution of calf raises specifically targets the muscles of the lower legs. The main focus is on strengthening the lateral head of the twin calf muscles (musculus gastrocnemius caput laterale) and the medial head of the twin calf muscles (musculus gastrocnemius caput mediale). Additionally, the soleus muscle (musculus soleus) is also stimulated by this exercise. Compared to seated calf raises, the training stimulus is more intense and involves the entire calf muscle more.

Information:

The positioning of the feet can influence the muscles targeted. Slightly inward-pointing toe tips emphasize the lateral head, while outward-pointing toe tips shift the focus to the medial head.

Standing calf raises with dumbbells

Performing standing toe raises with dumbbells is an effective method for training the muscles of the lower legs in a home environment. Alternatively, toe raises can be done while sitting with dumbbells (DB).

Body Position

For standing toe raises with dumbbells, position yourself on a calf block or aerobic stepper with a hip-width stance. Only the balls of your feet and toes touch the calf block, while the heels initially hover parallel to the air. Your legs are almost fully extended, the upper body remains upright, and the chest is extended. At the same time, the lower back forms a slight arch, with the gaze directed forward. Hold a dumbbell in a hammer grip in each hand. The arms hang at the sides of your body, with a slight bend in the elbows to protect the joints.

An alternative option is to perform standing toe raises with dumbbells unilaterally. For this, find a bar or door handle to hold onto. One leg hovers almost fully extended in the air, while you hold the dumbbell on that side to specifically strengthen the muscles of the standing leg.

Movement Execution

In standing toe raises with dumbbells, lift your heels upward while keeping the toes fixed on the calf block. The movement occurs during exhalation and extends as far upward as possible. The rest of the body remains still during this process. When lowering the heels, they should slightly surpass the starting position. This movement is also performed as extensively as possible to maximize the training stimulus.

Commence with the single-leg toe raise by lifting the heel of the standing leg, consequently raising the toes upward. Exhale during this movement and extend it as far as possible. The rest of the body remains stationary, automatically pressed upward by the leg's upward movement. Lower the heel during inhalation, stopping just short of the ground, to then perform the next repetition.

Standing calf raises with your own body weight

There is not necessarily a need for additional resistance to effectively train the muscles of the lower legs. Often, one's own body weight is sufficient. In addition to exercises like the Donkey Calf Raise, which solely utilize body weight, calf training can also be achieved with standing heel raises without equipment.

Body Position

In the classic version of standing heel raises without additional weight, stand upright on a flat surface, with your legs approximately hip-width apart and almost fully extended. Keep the upper body erect, forming a slight arch in the lower back. Extend the chest slightly forward, and gaze straight ahead. Allow the arms to hang relaxed at the sides of your body.

Alternatively, you can perform standing heel raises on a staircase to intensify the training stimulus. The starting position remains the same, but only the balls of your feet touch the stairs, while the heels hover in the air.

For one-legged heel raises with your own body weight, you can hold onto a support to improve balance. The only difference in body position compared to the classic version is that one leg is bent and floats backward in the air to target the muscles on the opposite side of the body.

Execution of Movement

Initiate standing heel raises without additional weight by lifting your heels upward, activating the calf muscles. Perform the movement as extensively as possible without moving the rest of your body. When lowering the heels, inhale and pause just before reaching the ground.

In the staircase variation, exhale as you press your heels upward. Inhale as you lower the heels again. It is advisable to execute the movement as extensively as possible, going below the starting level to generate a higher training stimulus.

For one-legged heel raises with your own body weight, exhale as you lift the heel of the standing leg upward, activating the calf muscles. Execute the movement as extensively as possible while the other leg hovers in the air, and the body remains stable. Lower the raised heel while inhaling, pause just before the ground to maintain tension.

Standing calf raises on the multi press

In case the conventional calf raise machine at the gym is not available, the multi-station provides an interesting alternative. Besides seated calf raises at the multi-station, fitness enthusiasts can also specifically strengthen their calf muscles while standing.

Body Position

For standing calf raises at the multi-station, position yourself in the center of the multi-station, with your legs hip-width apart, 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. Your legs are almost fully extended, and your upper body is upright. The head forms a natural extension of the spine, with the gaze directed forward. A slight arch in the lower back protects the spine. Lift the barbell slightly to release it from the holder and then begin the standing calf raises at the multi-station. 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 a calf block. Grip the barbell shoulder-width and place it on the trapezius muscle. The front part of your feet is on the elevation, while the heels are already suspended in the air.

For a varied training stimulus, it is also possible to perform one-sided standing calf raises at the multi-station. Place the barbell again on your shoulder. One leg is firmly on the ground, while the other leg is bent backward in the air.

Information

An elevation for your feet can increase training intensity. Anyone looking to increase the range of motion for the heels can use it for any variation of standing calf raises.

Execution of the Movement

During standing calf raises at the multi-station, press your heels upward and exhale. Perform this movement as far as possible while the rest of the body remains in the same position. Then lower the heels just above the ground, take a deep breath, and prepare for the next repetition.

In this variation, you begin by pressing the heels upward and exhaling. The upward movement is carried out as far as possible. The entire body, along with the barbell, automatically moves upward, even though the movement originates only from the feet. Then, while inhaling, lower the heels again. Thanks to the elevation, the heels should be lowered below the initial level to generate a higher training stimulus.

For the one-legged variation of standing calf raises at the multi-station, start by lifting the heel of the standing leg into the air. Perform this movement as far as possible without altering 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, stopping just before the ground, and consciously inhale.

Calf raise machine (standing)

Engaging in calf raises on a fitness machine proves beneficial for all gym enthusiasts with access to a specialized apparatus for performing the Lever Standing Calf Raise. Beyond this, machines offer alternative ways to train the calves, such as sitting calf raises on a machine or using the calf raises feature on a Hackenschmidt machine. However, the focus in the following section is on performing calf raises on a traditional standing calf raises machine.

Body Positioning

Commence by placing your feet on the designated platform. Your legs should be approximately hip-width apart, with toes pointing forward. Only the balls of your feet should touch the platform. Maintain an upright upper body, forming a slight arch in the lower back, and extend your chest forward. Position yourself in the machine so that your shoulders press under the padding, and your knees are slightly bent. Once you've established a stable position for standing on the machine, lift the weight from its anchor. Keep your gaze forward, letting your head naturally extend the spine. In the starting position, there should already be pressure on the shoulders. You can grip the designated handles with your hands to provide additional stability to your body.

Execution of the Movement

To initiate calf raises on the machine, proceed by almost fully extending your legs. However, maintain a slight bend to protect the joints. Through this motion, lift the weight from the anchor, enabling you to commence the actual calf raises. Begin the exercise by exhaling and raising your heels as high as possible. In doing so, press the shoulder pad upward with the weight of your entire body. Notably, the movement originates solely from the feet. Keep the legs and upper body in the same position. Subsequently, inhale and lower the heels as far as possible without touching the ground.

Standing barbell calf raises

The exercise of standing calf raises with a barbell is suitable for fitness enthusiasts in all training phases. Alternatively, there is the option to train the calf muscles while sitting with the barbell.

Body Position

For standing calf raises with the barbell, grasp the barbell with a grip slightly outside the shoulders. Then lift it behind your back and place it on the trapezius muscle. Your feet are firmly on the ground with toes pointing forward. As an alternative, you can also use a calf block, where only the balls of your feet touch the elevation, and the heels either hover or rest on 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 particularly relieves the spine.

Tip

Using a rack allows you to position the barbell in the desired location with minimal strain on the back.

Execution of Movement

The execution of standing calf raises with the barbell, without the calf block, begins by pressing the heels upward, engaging the calf muscles. Ensure that lifting the heels is performed as far as possible while exhaling. Avoid any momentum from the rest of the body. Subsequently, lower the heels while inhaling, stopping just above the ground.

The execution of standing calf raises with the calf block remains fundamentally the same. While exhaling, press the heels upward as much as possible. However, during inhalation, you can lower them further, so the heels go well below the parallel starting level.

Common Standing Calf Raise Mistakes

The execution of standing calf raises represents a straightforward fitness exercise suitable for both beginners and advanced individuals looking to strengthen their calf muscles. In order to avoid common mistakes, the following section provides helpful guidance on the execution.

✅ Unused Range of Motion: Many athletes neglect to optimize their individual range of motion. However, it is crucial for an effective training stimulus to lift the heels as high as possible and lower them again.

✅ Lack of Wad Muscle Contraction: Some athletes mechanically perform the calf raise without consciously focusing on contracting the target muscle. In each repetition, athletes should actively contract their calf muscles.

✅ Utilizing Momentum from the Upper Body: The movement in standing calf raises should solely originate from the feet. The legs, upper body, and arms should remain motionless. It is important to avoid compensating for insufficient calf strength by using momentum from the upper body.

✅ Irregular Back: The back should remain straight throughout the entire exercise. A slight arch in the lower back can protect the lower spine, while rounding the back should be strictly avoided.

✅ Fully Extended Legs: Often, in the gym, you observe athletes performing standing calf raises with fully extended legs. However, a slight bend in the knee joints is mandatory to protect them.

Alternatives and similar exercises to standing calf raises

Standing calf raises already provide a diverse selection of various training variations. Simultaneously, there are other exercises that can be utilized to strengthen the muscles in the lower legs.