Standing calf raises (calf raises)

With standing calf raises, you specifically strengthen your lower legs.

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Preparation

Place a stable platform directly below the handlebar so that you can stand on it later with your toes. Secure the sled so that you can still comfortably grip the bar with your arms straight and hanging down.

Starting Position

Stand hip-width in front of the station, look relaxed at the wall, and place your metatarsals in the center of the elevation, while your heels protrude maximally over the edge. Keep your upper body upright, your back straight, and the tension in your core always active.

Execution

Initiate the movement from the tension in your calf muscles and push yourself up in a controlled manner over your toes until you are standing on tiptoes. Hold this position briefly to maximize the contraction. Then slowly and deliberately lower your heels back to the starting position.

Variants

Calf raises on one leg or seated with a handlebar on the knees.

Muscles Used

Calves

Tip

Use maximum range of motion in both directions - downwards and upwards - to fully utilize the entire range of motion of the calves. By using a higher surface, you can intensify the movement, as this increases the range of motion and stretching tension.

What makes this exercise particularly effective?

Standing calf raises are an effective exercise for targeted strengthening of the calves. Calf muscles, especially the gastrocnemius muscle, are intensively engaged. By raising the body onto the toes, the muscles are fully activated, leading to improvements in jumping power and stability.

What effect does the exercise achieve?

Targeted calf strengthening: Intensively activates the calf muscles, particularly the gastrocnemius.
Improving jump power: Training the calf muscles enhances explosive strength and jumping performance.
Increased stability: Promotes ankle stability and improves balance.
Versatile variations: Can be performed on one leg or with added weight to increase intensity.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The standing calf raise complements this concept excellently:

Functional addition: Strengthens the calf muscles, which provide support in many Big 5 exercises.
Injury prevention: Strengthening the calves reduces the risk of injuries, especially around the ankle.
Progressive load control: The exercise can be individually adjusted through variations or added weight to allow for continuous progression.