Standing calf raises are one of the best exercises you can do to strengthen your calf muscles. This is a beginner-friendly exercise that can be done at home using an exercise mat or at the gym using a calf raise machine.

Standing calf raises activates the two major lower leg muscles, namely the gastrocnemius and soleus. Both these muscles are responsible for ankle extension and flexion and help carry out movements such as jumping, running, etc.

While the gastrocnemius works in coordination with the hamstring muscles and controls knee flexion, the soleus helps pump blood and maintain balance from the leg to the heart. As the calves get strained easily if they're weak, adding a calf raise to your lower body exercise session can make this muscle stronger, more toned and flexible.

When performing this exercise, make sure you focus on the correct form, as speeding through reps and not giving attention to form won’t get you any benefit from this exercise.

Here's how you can do a standing calf raise:

When using a calf machine, start with three sets of ten reps, and rest for 30 seconds in between. You should feel a burn in your muscles but no pain.

Consider the given tips when performing standing calf raises.

Calf raise is a simple, low-impact exercise that helps build strength in the leg muscles, targeting the soleus and gastrocnemius.

Flexible, strong and toned calves can result in better balance, agility and mobility when jumping and running and also reduces the risk of ankle and foot injury.

This exercise is very effective for improving ankle strength and stability and works on promoting better bodily balance and coordination. If your fitness routine includes several explosive movements, standing calf raise can give you more zest to perform those movements efficiently and safely.

Avoid these mistakes when doing standing calf raises to help avoid injury:

Stretching and warming up play a key role in performing every exercise, as they help prevent exercise-related strains and reduced mobility. Before starting a calf raise, spend at least ten minutes stretching your calf muscles.

Always control the pace of the exercise to avail its full benefits. Performing calf raise movements too quickly isn’t effective, as it can lead to muscle tear and pain.

Standing calf raise is an easy and safe exercise for all fitness levels. However, if you’ve recently had surgery or injury in your lower body, consult a doctor before performing this workout.

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