Exercise · Form & cues
Standing Calf Raise — form guide
Gastrocnemius (primary) · Soleus. Equipment: Smith / Calf Machine / DB. Difficulty: Beginner.
TEMPO
1-2-2-2
2-second pause at TOP and 2-second stretch at BOTTOM. Calves grow with extreme ROM and time under tension.
Cues
- Full stretch at bottom — heel below platform
- Drive up to full plantarflexion
- Pause at top + bottom
- Knees stay locked
Common mistakes
- Bouncing reps with no stretch
- Partial ROM — biggest reason calves don't grow
Injury notes
Build progressively — calves are highly fatigue-resistant.
Progression
High volume (12–20 reps) + frequency (3–5x/week). Add 5kg when reps land easy.