MachineIsolation
Standing calf raise
6–10 reps recommended · 10–15 also works well
- Stand on the edge of the step with your heels hanging off.
- Rise as high as you can onto your toes.
- Pause at the bottom in a deep stretch; don't bounce.
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Calves
The lower legs, trained by raising your heels.
Sets, reps and rest
- Warm-up
- 1 set
- About 50% of your working weight, or lighter, for as many reps as you like.
- Working sets
- 2–3
- 2 is recommended. Take each set close to failure.
- Reps
- 6–10
- Recommended for every exercise. Some exercises also list another range that suits them.
- Rest
- 3+ min
- At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.
Warm up first
Do these to loosen up, then do your warm-up set before your working sets.
- Ankle circles10 each way, each foot
Lift one foot and draw slow circles with your toes.
- Bodyweight calf raises15 reps
On a step, rise up and lower your heels into a full stretch.
Pick 1 of these 4 exercises
MachineIsolation
Seated calf raise
6–10 reps recommended · 10–15 also works well
- Sit with the pad on your lower thighs and the balls of your feet on the step.
- Raise your heels as high as you can.
- Lower all the way into a stretch.
MachineIsolation
Leg press calf raise
6–10 reps recommended · 10–15 also works well
- Put the balls of your feet on the bottom edge of the platform.
- Push the platform away by pointing your toes.
- Keep your knees almost straight, without locking them.
MachineIsolation
Smith machine calf raise
6–10 reps recommended · 10–15 also works well
- Stand on a step under the Smith machine bar.
- Rise onto your toes as high as possible.
- Lower slowly until your heels drop below the step.