Calf raise: how to do it, muscles worked and variations

Plantar flexion for the calf.

Main muscles: Gastrocnemius, Soleus
Equipment: Calf raise machine, Plate-loaded machine, Leg press machine, Bodyweight
Variations: 3

Image: start and end of the movement.

All 3 variations

Seated calf raise

Seated plantar flexion.

Form. Keep your knees bent and control the stretch.

Common mistake. Bouncing at the bottom.

Soleus · Calf raise machine

Leg press calf raise

Plantar flexion using the leg press platform.

Form. Move your ankles through a full range with controlled knees.

Common mistake. Bouncing at the bottom or locking the knees aggressively.

Gastrocnemius · Plate-loaded machine, Leg press machine

Bodyweight standing calf raise

Standing heel raise without external load, the base for strengthening the gastrocnemius and soleus before progressing with a step or weight.

Form. Standing with feet hip-width apart, rise onto the front of your foot as high as possible, hold a moment and lower slowly until your heels touch down.

Common mistake. Bouncing on the way up and down, putting your weight on the outer edge of the foot, bending your knees to help, or shortening the range.

Gastrocnemius · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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Calf raise: how to do it, muscles worked and variations

All 3 variations

Seated calf raise

Leg press calf raise

Bodyweight standing calf raise

Other exercises for the same muscles

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