Menu
Outer Calf
Gym
How To Perform Standing Calf Raise (Machine)
- Position your shoulders under the pads and place the balls of your feet on the platform.
- Unlock the safety lever and stand straight with knees slightly bent.
- Lower your heels slowly until you feel a full stretch in your calves.
- Push through the balls of your feet to raise your heels high.
- Pause and squeeze at the top.
Reps: 10–15 for strength, 15–20 for endurance, 3–4 sets.
How To Perform Single-Leg Standing Smith Machine Calf Raise
- Position a step/platform under the bar.
- Place one foot (ball of foot) on the edge of the platform.
- Keep your other leg slightly lifted or resting lightly on the back bar.
- Unrack the Smith bar resting on your shoulders.
- Lower your heel slowly, then press through the ball of your foot to raise your heel high.
Reps: 10–15 per leg, 3–4 sets.
How To Perform Smith Machine Calf Raise
- Set the Smith bar lower, around your hip/pelvis height.
- Stand under the bar, positioning the bar against your hips or upper thigh area (with padding if needed).
- Place the balls of your feet on the edge of the platform, heels hanging off.
- Keep knees slightly bent and core tight.
- Lower your heels for a stretch, then press upward to raise your heels fully.
- Pause at the top, then control the descent.
Reps: 12–20, 3–4 sets.
How To Perform Smith Calf Raise
- Barbell on the traps in the Smith machine.
- Toes on platform, heels off.
- Push up onto toes, then lower with control.
- Reps: 12–20, 3–4 sets.
Callisthenics
How To Perform Bodyweight Calf Raise on Stairs
- Stand with the balls of your feet on the stair, heels hanging off the edge.
- Keep your knees straight but soft.
- Push up onto your toes as high as you can.
- Squeeze at the top, then lower slowly below the stairs for a stretch.
Reps: 15–25, 3–5 sets.
How To Perform Calves Stretch on Stairs
- Stand on the stair edge, heels hanging.
- Let the heels drop down.
- Hold stretch 20–30s.
- Reps: 15–25, 3–5 sets.
How To Perform Donkey Calf Raise
- Place your forearms and upper body leaning forward on a bench or surface for support.
- Bend at your hips until your torso is roughly parallel to the floor.
- Stand with the balls of your feet on the edge of an elevated surface.
- Lower your heels fully for a deep stretch.
- Press through your toes and raise your heels as high as possible, squeezing your calves at the top.
Reps: 12–20, 3–4 sets.
How To Perform Single Leg Standing Calf Raise
- Stand on one leg on a flat surface or a raised edge (like a step).
- Place your body weight on the working leg, keeping your knee slightly bent.
- Push through the ball of your foot to raise your heel as high as possible.
- Hold for 1–2 seconds at the top to maximize contraction.
- Slowly lower until your heel is slightly below the surface for a full stretch.
- Reps: 12–20 per leg, 3–4 sets.
Gym
