How to Do Calf Raises – 4 Variations – Illustrated Guide

Rather than standing on a flat floor, the raised step calf raise sees you stand on the edge of a step or platform with your heels hanging off the edge.

Slowly lower your heels until you feel the stretch in your calves, then push up onto the balls of your feet to raise your body upwards. The raised step variation increases the range of motion and makes your muscles work harder, which can result in stronger and more toned calves. It’s also a great exercise for improving your balance.

The seated calf raise targets the soleus muscle, part of your calves, but does not work the gastrocnemius muscle so much. This is because of your bent knee position. Your hamstrings are not engaged through the movement, because they remain at rest when you are seated. So it is less effective than a traditional calf raise.

It is, however, a good choice if you have balance issues since sitting down provides extra stability through the exercise. It also reduces the risk of injury and falls, so it is particularly beneficial to seniors.

We recommend you stick with standing calf raises if you are able to do so. The standing calf raise engages more muscles, improves your overall balance and coordination, and mirrors everyday movements making it more useful in everyday life.

How to perform a seated calf raise

1. Sit in a chair, maintaining a straight back, with your shoulders relaxed. Keep your feet flat on the floor, approximately hip width apart.
2. Engage your core and perform the exercise. Push down onto the balls of both feet, lift your heels by contracting your calf muscles. Follow the same 2-1-2-1 rule as with standing calf raises.

In a dumbbell calf raise, you simply hold a dumbbell in each hand and perform the calf raise as before. The extra weight of the dumbbells increase the intensity of the exercise, which stimulates more muscle growth and strength in your calf muscles.

You could also use a barbell by carrying it on your shoulders (like a weighted squat).

How to do a dumbbell calf raise

1. Hold a dumbbell in each hands, with your arms hanging naturally by your sides.
2. Stand with your feet shoulder-width apart.
3. Rise onto your toes, lifting from your calves.
4. Hold for 1 second, then slowly lower back to the starting position.
5. Repeat for the desired number of reps.

If needed, use a wall or chair for balance.

Make sure you stretch after any workout that includes calf raises. This will help prevent muscle tension. To stretch, lean against a wall with one foot in front of the other. Keeping your back knee straight, press your heel into the floor until you feel the stretch in the back of your leg. Hold for 20 seconds then perform the same stretch in your other leg.

The most common mistake in calf raises is performing the exercise too fast. This reduces the range of motion and makes the exercise less effective. Slow down your pace, and remember to follow the 2-1-2-1 rule.

Changelog

• 17 June 2014 - Calf raises guide first published by the Gym Geek team.
• 6 October 2023 - Substantial content update by Jane Litfin. Added a total of 4 calf raise variations, each with bespoke illustrations. Added "muscles worked" and tips.
• 13 January 2025 - Substantial content update and layout change by Jane Litfin. Adopted a more user-friendly content layout, by including the calf raise variations, muscles worked (calf muscle) and tips at the top of the guide. Update page title to better describe the page.