Library
Beginner
hypertrophy
Standing Calf Raise
Gastrocnemius-focused calf builder through full ankle ROM.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Legsprimary
100%Legs
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Stand on a block or machine with balls of feet supported.
02
Position 2
Drop heels for a stretch, then rise onto toes.
03
Position 3
Pause briefly at the top; lower slowly.
Coach cues
- · Full stretch and full contraction each rep.
- · Avoid bouncing.