The calf raise can be performed on a calf raise machine, which many gyms have available, or a similar exercise can be performed with either your body weight or with dumbbells or a barbell. Raising onto the toes under resistance makes the calf muscles, including the soleus and gastrocnemius, contract. This description uses the calf raise machine. The seated exercise works the soleus -- the lower muscle -- and standing calf raise also involves the gastrocnemius.
Find out more about weight training terminology and exercise description if you need background information before you try this exercise. See more exercises.
1. How to Do the Calf Raise - Starting Position
(c) Paul Rogers / Cooloola Fitness
- Select an appropriate weight and load the machine. If you have not used this equipment previously, you may have to experiment with the amount of weight selected.
- Understand how the release mechanism works before loading the weights.
- Sit on the calf raise machine with feet resting on the foot support (see picture).
- Adjust the bench so that the knees are snug under the pad.
- Brace the abdominals and remember to breathe out on execution and in on recovery.
2. How to Do the Calf Raise - Exercise Movement
(c) Paul Rogers / Cooloola Fitness
- Push up from the foot platform with the front of the feet while lifting the knees.
- When you feel the pressure on the knee pad, remove the support bar (to right of picture), so that the full weight is on the knees and toes.
- Raise the weight so that the feet are extended at the ankle, then lower. Feel the contraction in the calf muscles.
- Repeat for 3 sets of 8 to 12 repetitions.
- If you notice any acute pain in the lower calf and Achilles region, stop the exercise or reduce the weight.
- Residual pain, other than normal muscle fatigue in the calf region, should be regarded as a sign of injury and you should stop performing the exercise and seek assistance.
