Standing Calf Raises

Description

Standing Calf Raises are a fundamental exercise to strengthen and define your calves, improve ankle stability, and enhance lower leg power.

The AntiSumax technique emphasizes controlled, quiet, and precise movement to maximize muscle engagement.

Muscles Worked

  • Gastrocnemius (calves)
  • Soleus (lower calves)
  • Tibialis anterior (stabilizer)

AntiSumax Technique

  1. Stand with feet shoulder-width apart, heels slightly off the edge of a step if possible
  2. Raise heels slowly, focusing on contracting the calves
  3. Pause at the top for 1–2 seconds
  4. Lower heels back down in a controlled motion
  5. Maintain balance and avoid noise throughout

Video Demonstration

Progression Tips

Beginner

Bodyweight calf raises, 2–3 sets of 12–15 reps.

Intermediate

Single-leg calf raises or elevated heel raises, 3–4 sets of 10–12 reps.

Advanced

Weighted calf raises or slow-tempo raises, 4–5 sets of 15–20 reps.