Calf Raise
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Calf Raise Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 80 | 120 | 170 | 230 | 290 |
| 130 kg | 85 | 125 | 175 | 240 | 300 |
| 140 kg | 85 | 130 | 180 | 245 | 310 |
| 150 kg | 90 | 135 | 190 | 255 | 320 |
| 160 kg | 90 | 140 | 195 | 265 | 330 |
| 170 kg | 95 | 140 | 200 | 270 | 345 |
| 180 kg | 95 | 145 | 205 | 280 | 355 |
| 190 kg | 100 | 150 | 215 | 290 | 365 |
| 200 kg | 105 | 155 | 220 | 295 | 375 |
| 210 kg | 105 | 160 | 225 | 305 | 385 |
| 220 kg | 110 | 165 | 230 | 310 | 395 |
How to Perform the Calf Raise
Stand on a calf raise machine or on the edge of a step with the balls of your feet on the platform and your heels hanging off. Place your shoulders under the pads if using a machine. Lower your heels as far as possible to get a deep stretch in the calves, then drive up onto your toes as high as possible, squeezing the calves at the top. Hold the peak contraction for one to two seconds, then lower slowly and repeat.
Muscle Activation
The standing calf raise primarily targets the gastrocnemius, the larger, visible calf muscle that crosses both the knee and ankle joints. The soleus, which lies underneath the gastrocnemius, is also active but is better targeted by seated calf raises where the knee is bent. Together, these muscles are responsible for plantarflexion, the movement of pointing the foot downward, which is essential for walking, running, and jumping.
Common Mistakes
- Bouncing at the bottom of the movement instead of using a controlled stretch and contraction.
- Not achieving a full range of motion by cutting short the stretch at the bottom or the squeeze at the top.
- Bending the knees during standing calf raises, which shifts work from the gastrocnemius to the soleus.
- Using excessive weight that prevents a full, controlled range of motion.
Variations
Seated calf raises target the soleus specifically and are an important complement to standing raises. Single-leg calf raises increase the load per leg and address imbalances. Donkey calf raises, performed leaning forward with weight on the hips, were a favorite of classic bodybuilders. Smith machine calf raises are a convenient alternative if a dedicated machine is not available.
Programming Tips
Train calves 3-5 times per week with 4-6 sets per session of 10-20 reps. The calves are endurance muscles accustomed to the constant load of walking, so they require higher volume and frequency to grow. Use a full range of motion with a 2-second pause at the top and bottom. Include both standing and seated variations.