Legs · Dumbbell
Standing Calf Raise
How to do the standing calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Calf Raise
- Mechanic
- Isolation
How to do it
Stand on elevated surface, balls of feet on edge, heels hanging off. Raise heels as high as possible, then lower back down below starting position.
- 1Stand on an elevated surface with your heels hanging off and rise up onto the balls of your feet; you should feel your calves contracting strongly
- 2Pause at the top to squeeze, then lower your heels below the platform to feel a stretch
- 3Keep your balance by lightly holding onto support if needed
Common mistakes
- Don't bounce at the top or bottom of the movement
- Avoid letting your ankles roll inward or outward, keep them aligned
- Don't lean forward or lock your knees; stay tall and controlled
Muscles worked
The standing calf raise mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Standing Calf Raise strength standards
See how your standing calf raise 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 standing calf raise 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 raises with hold
Last reviewed April 2026.