Legs · Machine
Calf Raises with Hold
How to do the calf raises with hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Calf Raise
- Mechanic
- Isolation
How to do it
Stand on edge of step. Raise heels high, hold for 2-3 seconds, then lower below step level for a stretch. Repeat.
- 1Feel a burn in your calves as you rise onto your toes and hold at the top
- 2Engage your ankles and foot muscles to balance and stabilize
- 3Lower slowly to feel the stretch through your Achilles and soleus
Common mistakes
- Avoid bouncing or rushing; hold for a count at the peak
- Don't roll your ankles inward or outward; keep weight centered
- Avoid locking your knees; keep a slight bend
Muscles worked
The calf raises with hold mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Calf Raises with Hold strength standards
See how your calf raises with hold ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM85 lb
Silvere1RM187.5 lb
Golde1RM332.5 lb
Platinume1RM492.5 lb
Diamonde1RM592.5 lb
Champione1RM677.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the calf raises with hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf wall stretch
Last reviewed April 2026.