Male model ex_H3VK5N

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Lower Legs · Body Weight

Bodyweight Standing Calf Raise

beginnerstrength

Bodyweight Standing Calf Raise is a beginner isolation strength exercise that works the calves (lower legs), with the shins assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Shins · Tibialis Anterior
Shins · Peroneus Longus, Peroneus Brevis

How to do Bodyweight Standing Calf Raise

Stand with your feet shoulder-width apart and your hands on your hips or by your sides for balance.
Rise up onto your toes, lifting your heels off the floor.
Repeat the movement for the desired number of repetitions.
Lower your heels back to the floor to return to the starting position.

Form tips

Keep your core engaged to maintain balance throughout the exercise.
Perform the movement slowly and with control to maximize muscle activation.
Ensure your weight is evenly distributed on both feet to prevent imbalance.

Bodyweight Standing Calf Raise alternatives

Dumbbell Standing Calf Raise

Calves · beginner

Standing Calf Raise Resistance Band

Calves · beginner

Dumbbell Standing Calf Raise on Step

Calves · beginner

Barbell Standing Leg Calf Raise

Calves · intermediate

More calves exercises

Elevated Standing Calf Raise

Calves · beginner

Smith Machine Calf Raise

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Kettlebell Calf Raise

Calves · intermediate

Dumbbell Standing Single Leg Calf Raise

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Dumbbell Seated Calf Raise

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Donkey Calf Raise

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Kettlebell Seated Calf Raise

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Standing Calf Raises Smith Machine

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Bodyweight Standing Calf Raise FAQ

What muscles does Bodyweight Standing Calf Raise work?

Bodyweight Standing Calf Raise mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins work as secondary muscles.

What equipment do you need for Bodyweight Standing Calf Raise?

None. Bodyweight Standing Calf Raise is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Bodyweight Standing Calf Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bodyweight Standing Calf Raise good for beginners?

Yes. Bodyweight Standing Calf Raise is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Bodyweight Standing Calf Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Bodyweight Standing Calf Raise?

Other exercises for the calves include Dumbbell Standing Calf Raise, Standing Calf Raise Resistance Band, Dumbbell Standing Calf Raise on Step and Barbell Standing Leg Calf Raise.

For developers

Use Bodyweight Standing Calf Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_H3VK5N" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_H3VK5N",
  "name": "Bodyweight Standing Calf Raise",
  "model": "male",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_H3VK5N/mp4-720.mp4?…",
    "poster": "https://…/ex_H3VK5N/poster.jpg?…"
  }
}