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Standing Calf Raise

Also called: Standing heel raise

Simplified side view of the lower leg showing the rounded gastrocnemius and deeper soleus forming the calf at the back, and the tibialis anterior running along the front of the shin down to the foot. — Lower leg — gastrocnemius, soleus, and tibialis anterior (simplified). A beginner-level schematic of the lower leg's calf (gastrocnemius, soleus) and shin (tibialis anterior) muscles.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

Primary muscles: Gastrocnemius

Secondary muscles: Soleus

Joints / actions: Ankle joint (talocrural joint) (plantarflexion)

Plane: sagittal

Equipment: bodyweight

What it is

Standing with knees straight, rising up onto the balls of the feet, then lowering with control.

Purpose

Builds ankle plantarflexion strength, emphasizing the gastrocnemius because the knee stays straight.

Starting position

Stand tall, feet hip-width apart, knees straight but not locked. Optionally stand on a step edge for extra range.

Step by step

Rise up onto the balls of the feet as high as comfortable, keeping the knees straight.
Pause briefly at the top, feeling the calf fully contracted.
Lower under control, allowing the heels to drop below the level of the toes if using a step, for a full stretch.

Breathing

Exhale as you rise; inhale as you lower.

Coaching cues

"Straight knees, rise tall, control the way down."

Common mistakes

Bouncing at the bottom instead of controlling the descent; bending the knees (which shifts work toward the soleus); using a partial range of motion.

Easier regression

Perform without added range (flat ground instead of a step), or hold onto support for balance.

Harder progression

Add a step edge for a fuller range, add load (dumbbells or a machine), or perform single-leg.

Alternatives

Seated calf raise (soleus emphasis), single-leg calf raise.

Who may benefit

Anyone building calf strength and size, and athletes needing powerful push-off (running, jumping).

Who should modify or avoid it

Those with Achilles tendon pain should reduce range and load, or avoid bouncing entirely.

Why this exercise works

Keeping the knee straight lengthens the gastrocnemius across both joints it crosses, maximizing its involvement in the plantarflexion movement compared to a bent-knee variation.

⚠ Safety note

Hold onto a wall or rail for balance if needed; avoid bouncing to protect the Achilles tendon.

Sources

“The gastrocnemius plantarflexes the ankle and is most engaged when the knee is extended.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.6 Appendicular Muscles of the Pelvic Girdle and Lower Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19