How to do a Standing Calf Raise
The standing dumbbell calf raise is a simple exercise where you hold weights at your sides and rise up onto the balls of your feet, then lower back down. It targets the calves, especially the gastrocnemius, and builds ankle strength. It needs minimal equipment, making it a good fit for beginners and anyone training at home or in a busy gym.
- Primary muscles
- Calves (gastrocnemius), Calves (soleus)
- Also works
- Ankle stabilizers, Forearms (grip)
- Equipment
- Dumbbells
- Level
- Beginner
Step by step
- Stand tall with your feet about hip-width apart, holding a dumbbell in each hand at your sides.
- Brace your core lightly and keep your knees straight but not locked.
- Press through the balls of your feet to raise your heels as high as you can.
- Hold the top position for a second while squeezing your calves.
- Lower your heels slowly back to the floor over about two seconds.
- Let your heels touch down briefly without bouncing, then start the next rep.
Coaching cues
- Push through your big toe and second toe to keep your ankles from rolling outward.
- Use a slow tempo; calves respond well to controlled reps with a pause at the top.
- Stand on the edge of a step to increase your range of motion once the floor version gets easy.
Common mistakes
Bouncing through reps
Pause at the top and lower under control instead of using momentum.
Partial range of motion
Rise as high as you can on every rep and lower fully to the floor or below a step's edge.
Bending the knees to help
Keep your legs nearly straight so the calves do the lifting.
Sets and reps
Strength
3–4 sets of 8–10 reps
Muscle growth
3–4 sets of 12–15 reps
Endurance
2–3 sets of 20–30 reps
Alternatives
FAQ
Do calf raises make your calves bigger?
They can. Calves grow with consistent training using a full range of motion, gradual increases in weight, and enough weekly sets, though genetics also play a big role in calf size.
How often should I train calves?
Two to three sessions per week works well for most people, since calves recover fairly quickly from training.
One of 800+ exercises in Bravel
Every exercise in the app comes with a video demo, auto-progression and a log of every set. Join the waitlist and get all of them at launch.