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19

Standing calf raise

Preparation

Place a stable elevation on the floor, just below the handle bar. Fix the carriage so that the handle bar can just be gripped with outstretched, hanging arms.

Starting position

Stand hip-width apart facing the wall. Step on the elevation with the balls of your feet. The heels sag downwards as much as possible.

Execution

Apply pressure to the balls of your feet and use the tension in your calves to push your heels up as high as possible.

Hint

Maximum stroke down and up. The base must be high enough.

Variants

Calf raises single-legged or seated with grip bar on knees.

Warning

Primary muscle

Calfs

Secondary muscle

An effective exercise for strong lower legs

The standing calf raise is an effective exercise for isolating and strengthening the calf muscles. Raising the body on tiptoe strengthens the muscles in the calves, which contributes to improved performance in sports such as running and jumping. It also improves body awareness and stability. Calf raises are particularly effective on the EISENHORN because they can be trained efficiently with a weight range of 4-112 kg in numerous variations.

The correct execution

The exercise may seem simple at first glance, but here too – as with all strength exercises – it is important to pay attention to correct technique when performing it in order to avoid injuries and achieve the best possible results.

019 stehendes wadenheben 1.1.1
092 einbeiniges wadenheben 3.1.1

Calf lift on EISENHORN with weight

EISENHORN is the ideal machine for calf raise training in the home gym. There are different variations – such as the calf raise standing or sitting – that offer a suitable alternative for every training level.

The correct execution

The classic variation of the calf raise should always be performed on a stable surface to maintain balance. The feet are shoulder-width apart, the knees very slightly bent (not fully extended), the upper body upright. Now slowly push up from the calves onto the tiptoes and hold the position for a few seconds before returning to the floor with the heels. For stabilisation, it is advisable to hold on to a wall, chair or similar during the exercise. This is only for balance. No force should be applied from the arms or upper body. It is advisable to perform at least 3 sets of 10 repetitions per set to achieve optimal calf strengthening.

Increase difficulty

To increase the difficulty, weights such as barbells, dumbbells or backpacks can be used. To increase the intensity and accelerate the training progress, the exercise can also be performed on a machine such as the EISENHORN or in different variations.

Variations of calf raises

Calf raises can be performed in numerous variations. In addition to using different forms of weights or resistance, the body position can also be varied. For example, there are calf raises in a forward bent position (“Donkey Calf Raises”), calf raises single-legged, calf raises seated, calf raises eccentric on an elevation, and many more.

Muscles used during calf raises

Calf raises exercise the muscles surrounding the lower legs. This strength exercise focuses on strengthening the lateral head of the twin calf muscle (musculus gastrocnemius caput laterale) and the medial head of the twin calf muscle (musculus gastrocnemius caput mediale). In addition, there is a training stimulus on the soleus muscle (musculus soleus).

Conclusion

The standing calf raise is an excellent exercise for both amateur and professional athletes and should not be missing from any training plan. When performed correctly and regularly, this calf exercise helps to build strong and healthy calf muscles.

The essential
advantage

EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.

Perfect training on the EISENHORN

With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.

Buy EISENHORN​

You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.

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