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Calf Raises

The simplest leg exercise there is - go up on your toes and come back down. Calves get forgotten and then complain on the stairs.

Level Beginner
Equipment None
Sets and reps 3 sets x 20-25
Works on Calves

How to do it

  1. Stand straight with feet hip width apart, hand on a wall for balance.
  2. Push up onto the balls of your feet as high as you can.
  3. Hold for a second at the top and squeeze.
  4. Lower slowly until your heels touch the floor.

Common mistakes

  • × Bouncing up and down - the slow lowering is where the work is.
  • × Not going all the way up - get right up on the toes.
  • × Leaning hard on the wall and taking the weight off your legs.
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One thing that matters

Stand on a step with your heels hanging off. The extra stretch at the bottom makes a big difference.

How much

Sets and reps for Calf Raises

Where you are Aim for
Just starting 3 sets x 15 flat on the floor
The standard 3 sets x 20-25
Once it is easy 3 sets x 25 one leg, off a step
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Breathing

Out as you rise, in as you lower. Easy to forget on a small movement - keep it going.

Questions

Calf Raises, answered

How do I make calf raises harder without weights?

Do them one leg at a time - that doubles the load instantly. Then stand on a step so your heel can drop below your toes, which adds range at the hardest point.

How many calf raises should I do?

Calves handle a lot of volume because they carry you all day. Sets of 20 to 25 are normal, and going slow at the top matters more than the number.

Why do I not feel calf raises?

You are bouncing. Pause for one second at the top with the heel as high as it goes, then take three seconds to lower. It changes the exercise completely.

One exercise is never the whole story

Which day to do Calf Raises, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Legs

You can also try

🦵 Beginner

Squats

Thighs, glutes

The single most important leg exercise. Done properly it strengthens your knees rather than wearing them out.

3 sets x 15-20 →
🦵 Beginner

Lunges

Thighs, glutes

One leg at a time - which also shows you exactly how uneven your two legs are.

3 sets x 10 each leg →
🦵 Beginner

Wall Sit

Thighs

Nothing moves - you just hold a sitting position against a wall. Looks easy, feels anything but.

3 sets x 30-60 sec →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.