How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Squat / knee
Standing Calf Raise
Full stretch, full squeeze. The calf work people bounce and then wonder why nothing grows.
beginnerCult Gym floorHomeCult Studio
Calves · Machine, Dumbbell, Bodyweight
How to handle weight
12–20 reps. Pause at the top. When 20 is easy, add load or a single-leg version.
Usual programming
3 × 12–20. Pause. Single-leg when 20 is easy.
Caution
Full stretch, full squeeze. Do not bounce out of the bottom. Knee slightly soft, not locked into the joint.
Setup
Balls of the feet on a step or the machine plate, slight soft knee, drop into a stretch, rise onto the big toe.
Cues
- Pause at the top
- Full stretch at the bottom
- No bounce
- Even pressure, not rolling to the outside
Common mistakes
- Bouncing out of the bottom
- Locked knees dumped into the joint
- Partial top-half only
- Rushing
Home swap
Staircase calf raise, backpack for load
