calf raises

Calf Raises are an isolation exercise designed to help you build and sculpt your calf muscles. This exercise can be performed anywhere on a flat surface, on a step or on a calf raise machine. All variations can be loaded with weight for extra gains.

Here we will delve into the muscles worked, how to perform Calf Raises, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing Calf Raises

As mentioned above, Calf Raises are an isolation exercise focusing on the calf muscles but also engaging the tendon that attaches your calf muscle to your heel. So muscles/tendons worked are:

Calves: Strong calves don’t just look good, they offer functional strength benefits and contribute towards the overall stability of your legs.

Achilles Tendon: Also engaged during this exercise is the tendon that attaches your calf to your heel. This tendon supports all walking, running and jumping activities you do, both in the gym and in everyday life.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform Calf Raises

Calf raises can be performed using various equipment, including a barbell, dumbbells, kettlebells, or a calf raise machine. But as always, you should first master the move with light weight or no weight.

Here's how to perform calf raises:

1. Select Your Weight of Choice: Choose your preferred weight, such as a barbell, dumbbells, kettlebells, or the calf raise machine. Holding your choice of weight however feels most comfortable for you.

2. Start Position: Stand on any flat surface with your feet shoulder-width apart. Your toes should be pointed forward.

3. Raise Your Heels: Lift your heels by pushing through the balls of your feet, contracting your calf muscles.

4. Squeeze Your Calves: At the top of the movement, squeeze your calf muscles to really engage the muscle.

5. Lower Your Heels: Gradually lower your heels back down to the start position.

6. Go For Reps: Perform however many Calf Raises needed to complete your desired reps and sets.

7. Progress: If you’re a pro at the floor method, perform your calf raises on a step. This increases the range of motion, as you lower your heel past the step, resulting in a more intense workout.

Benefits of Calf Raises

Calf Muscle Development: Strong calves are beneficial for walking, running, jumping or any uphill activities.

Functional Leg Strength: Improved calf strength enhances your ability to perform everyday activities and other exercises more effectively.

Aesthetic Benefits: Well-developed calves can enhance the overall appearance of your legs.

Calf Raises: Common Mistakes to Avoid

Incomplete Range of Motion: Ensure you perform calf raises through the full range of motion to maximise muscle engagement.

Rushing Through Reps: Avoid rushing through the exercise. Focus on controlled movements really feeling the burn in your calves.

Inadequate Weight: Use an appropriate amount of added weight to challenge your calf muscles without compromising your form.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep the weight low until you are comfortable, then slowly add more. Get yourself to a weight level where you are struggling from the 8th rep or a 10 rep set. It’s ok if that’s just bodyweight to begin with.

Then perform 10 reps of Calf Raises for 3-6 sets, depending on your personal goals.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Calf Raises More Challenging

To make this exercise more challenging you can add more weight of course, or you can slow down the range of motion so that you are performing your Calf Raises with more time under tension.

How to Incorporate Calf Raises into Your Workouts

This is an isolation exercise and so it belongs towards the end of your leg or full body workout plan.

Always start with the biggest moves that use the most weight, and work your way down from there. If your plan includes a Squat or a Deadlift, do that first, then work your way down through barbell exercises to dumbbell exercises and then onto cable and machine exercises, finishing up on bodyweight exercises. You can learn more about exercise order here.

Exercises That Work Similar Muscles to Calf Raises

To complement your calf training, consider incorporating Squats, Lunges, and Step Ups into your plan. These compound exercises engage the calves while involving additional muscle groups which allow you to move more overall weight and build the muscle and strength in your calves faster.

There are more Leg Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

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