- Lower all the way into a stretch, then rise as high as you can onto your big toe.
- Take 2 to 3 seconds to lower, and do not bounce at the bottom.
- Straight-knee raises bias the gastrocnemius; bent-knee raises bias the soleus.
- Single-leg raises are the main progression once both legs feel easy.
- Level
- Beginner
- Trains
- Gastrocnemius, Soleus, Foot and ankle stabilisers
- Kit
- Step or weight plate, Dumbbell (optional)
What the calf raise trains and why it is worth doing
Your calf is made up of two main muscles. The gastrocnemius crosses the knee and works hardest when your leg is straight; the soleus sits deeper and works hardest when your knee is bent. Both feed into the Achilles tendon, and together they absorb and return force with every running stride and jump.
Strong calves help runners, HYROX athletes and anyone who spends all day on their feet. Calf raises are also a common part of rehab for Achilles tendinopathy and calf strains, usually with specific loads and tempos set by a physio.
How to do a calf raise
- Stand with the balls of your feet on the edge of a step or plate, heels hanging off, holding something for balance.
- Keep your knees straight but not locked, and stand tall.
- Rise as high as you can onto the balls of your feet, pushing through your big toe.
- Pause for a second at the top.
- Lower slowly over 2 to 3 seconds until your heels drop below the step and you feel a stretch in your calves.
- Pause briefly in the stretch, then rise again without bouncing.
Common mistakes
- Bouncing. Using the spring at the bottom takes work away from the muscle. Pause and control it.
- Half reps. Stopping short at the top or bottom trains only a fraction of the range.
- Rolling onto the little toes. Letting your ankles roll outwards shifts the load. Keep pressure through the ball of your foot and big toe.
- Going too heavy. Heavy loads with tiny reps rarely beat moderate loads through a full range.
- Rushing the sets. Calves are stubborn and respond well to slow, controlled reps.
Easier and harder versions
To make it easier, do them on flat ground with both feet and no extra weight, holding a wall for balance. Reduce the range if your calves or Achilles feel irritated.
To make it harder:
- Progress to single-leg calf raises on a step.
- Hold a dumbbell in one hand, or use a calf raise machine.
- Do seated, bent-knee raises with a weight on your knees to target the soleus.
- Slow the lowering phase to 4 or 5 seconds.
How to programme calf raises
Do 3 to 4 sets of 10 to 20 reps, two or three times a week, and include both straight-knee and bent-knee versions across the week. Runners in particular benefit from building up to several sets of single-leg raises on each side. They fit well at the end of a lower-body session or as part of a warm-up before a run.
If you get recurring shin splints or tight calves, calf strength is one of the things worth building, alongside sensible increases in running volume. The guide to strength training for runners shows where it fits.
If your calf or Achilles is already sore, get it assessed before loading it heavily. The on-site physiotherapy at Lycan Strength starts with a full assessment, and gym members get 20% off treatment.
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Questions
Should I do calf raises with straight or bent knees?
Both. Straight-knee raises work the gastrocnemius more, bent-knee raises the soleus, and both matter for running and jumping.
How many calf raises should I do?
Around 3 to 4 sets of 10 to 20 reps, two or three times a week, is a good starting point. Build towards single-leg versions as you get stronger.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
