Basic
Tier A in Gym · for CalvesBodyweight Calf Raise
Dumbbell Calf Raise
3sets
15-20reps
45srest
~3.4kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inCalves
Calves burning, with a stretch at the bottom.
Key cue (the coach says it during the set)“Rise as high as you can, hold 1 second, lower all the way.”
Tempo · Up 1 s · hold 1 · down 2 s
Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.
Feel it somewhere else? Fix it like this
- Feel it in Front thighsBending the knees and bouncing. Keep the legs nearly straight and pause at the bottom.
- Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Stand with feet hip-width apart and brace your core before each rep.
- Push through your big toes so your ankles do not roll outward.
- Slow, controlled reps beat fast bouncing every time.
Common mistakes
- Bouncing through short, fast reps.
- Bending the knees to help lift.
Breathing
Exhale as you rise, inhale as you lower.
Equipment needed
Recommended by goal
Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s
Variations of this move
Alternatives for the same muscle
Basic
Tier S in Gym · for CalvesMachine Seated Calf Raise
Basic
Tier A in Gym · for CalvesStep Calf Raise
Basic
Tier B in Gym · for CalvesWall Tibialis Raise
Basic
Tier A in Gym · for CalvesDumbbell Seated Calf Raise
Basic
Tier C in Gym · for CalvesBand Tibialis Raise
Beginner
Tier S in Gym · for CalvesMachine Standing Calf Raise
Beginner
Tier A in Gym · for CalvesSmith Machine Calf Raise
Beginner
Tier A in Gym · for CalvesSingle-Leg Step Calf Raise
Beginner
Tier A in Gym · for CalvesBarbell Calf Raise
Beginner
Tier A in Gym · for CalvesMachine Donkey Calf Raise