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Calves · Beginner

Bodyweight Calf Raise

Simple standing calf raise for ankle strength and lower-leg endurance.

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Bodyweight Calf Raise demonstration

Exercise overview

Training details

Calves

Equipment

Bodyweight

Sets × reps

3 × 20

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall near a wall or support if needed.
  2. 02Keep feet about hip width and knees softly unlocked.
  3. 03Rise onto the balls of the feet as high as comfortable.
  4. 04Pause briefly at the top.
  5. 05Lower the heels slowly until they touch the floor.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBent-Knee Calf RaiseRelated variationBody Weight 3 Way Calf RaiseHarder progressionSmith Calf RaiseHarder progressionStanding Calf Raise MachineHarder progressionCable Standing Calf RaiseHarder progressionCalf Raise On Leg Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand 4 Way AnkleComparable substituteBand Calf RaiseComparable substituteBand single leg calf raise

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