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Standing calf raises require minimal equipment — or none at all — & they’re suitable for beginners và seasoned exercisers alike. This move works your calf muscles và has numerous benefits, including ankle strength và lower-body performance.

Here’s how to lớn get the most out of the standing calf raise. For more calf exercises, check these out.

How to vì a Standing Calf Raise

Stand with your feet flat on the floor, hip-width apart, & toes facing forward. If needed, use the wall or the back of a chair for balance.Rise onto the balls of your feet, as high as you can. Give your calf muscles an extra squeeze at the top.Pause, then lower your heels back down in a slow, controlled motion. (When you go too fast, your Achilles tendon does more work than your calf muscles.)Repeat as desired, maintaining that slow tempo.

Want to make it harder?Marcus suggests these modifications:

Hold weights to showroom resistance.Start with the balls of your feet on a raised surface (such as an aerobic step).

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What Muscles Does This Exercise Work?

Calf raises primarily work thegastrocnemius và soleus — the two main calf muscles that connect to lớn the Achilles tendon — explains Marcus, who assigns this exercise to almost all of her patients with leg injuries.

The soleus is activated more when your knee is bent, so you may want lớn integrate some seated calf raisevariations into your workout to target that muscle.

What are the Benefits of a Standing Calf Raise?

When leg day comes around, do you focus mostly on your quads and hamstrings, ignoring your calf muscles? The calves may be easy lớn overlook, but there’s a good reason to make them a high priority in your lower-body workout.

“This muscle group is one of the strongest in the body and is responsible for propelling your forward motion when you walk or run, và giving you nguồn when you jump or hop,” saysJasmine Marcus, PT, DPT, CSCS, a strength and conditioning specialist & physical therapist based in Ithaca, NY.

The standing calf raise exercise strengthens the muscles in your calves, improves ankle strength & stability, helps with injury prevention, improves athletic performance, sida with balance, and — of course — can build bigger calves over time.

“Doing calf raisesshouldmake your calves bigger, if form size is what you’re going for,” Marcus says. Keep in mind, however, that your calves are accustomed lớn lifting your body weight with every step you take — so if hypertrophy is your goal, be prepared to use a lot of weight (70 khổng lồ 80 pounds is reasonable, even for beginners), switch to single-leg calf raises, and/or vì a lot of reps.