How to Do a Standing Calf Raise Workout in Weightlifting

The gastrocnemius muscles (calves) are used in walking and are already well-developed in most people. They require a shorter recovery time and can therefore benefit from more frequent training than other muscles.

Difficulty: Moderate

Instructions

1. Find a suitable raised platform. This may be any surface that is at least several inches above the ground. Most fitness centers have a platform specifically designed for a standing calf raise.

2. Stand on the platform with your heels hanging over the edge and hold on to the platform for balance and support. Relax your calves and let your heels go down as they can. You should feel your calves stretching out at this point.

3. Raise up on the balls of your feet as high as you can until you are standing on your toes. Hold this position for a moment and lower your heels all the way back down to complete the first repetition. Perform about 15 reps.

4. Add resistance to your calf raises. Some calf raise machines have a belt that is attached to a weight stack and placed around the waist. Others use a pair of shoulder pads that the user raises to lift the weights.

5. Change the angle of your feet to target different parts of your calves. Performing calf raises with your toes pointed away from each other will emphasize the inner part of your calves and calf raises with your toes pointed toward each other will work the outer part.

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