At a glance
- Main muscle
- Calves
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Pause 1–2 s in the deep stretch.
- Knees straight.
- Rise all the way up.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating S
Direct evidence: the gastrocnemius grew far more standing than seated; the stretch is crucial here.1
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Leg Press Calf Raise · Machine · rating A
- Smith Machine Calf Raise · Machine · rating A
- Single-Leg Dumbbell Calf Raise · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the standing calf raise.
Let Mitta set the weight.
Mitta plans the standing calf raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
standing calf raise
What muscles does the standing calf raise work?
The standing calf raise mainly trains your calves.
How many reps of the standing calf raise should I do?
Mitta plans the standing calf raise at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the standing calf raise?
Good alternatives that train the same muscle are the leg press calf raise, Smith machine calf raise and single-leg dumbbell calf raise.
Is the standing calf raise good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the standing calf raise have rating S?
Direct evidence: the gastrocnemius grew far more standing than seated; the stretch is crucial here.
Sources
- Kinoshita et al. 2023, Front Physiol (staand vs zittend kuitheffen) doi.org/10.3389/fphys.2023.1272106