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Lower Legs · Body Weight

Bodyweight Calf Raises

intermediatestrength

Bodyweight Calf Raises is an intermediate 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 5.5 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
≈ 5.5 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

Secondary muscles

  • Shins · front of the shin

How to do Bodyweight Calf Raises

  1. Stand with your feet shoulder-width apart and your hands on your hips or by your sides for balance.
  2. Lift your heels off the floor, rising onto your toes.
  3. Hold the top position briefly, squeezing your calf muscles.
  4. Lower your heels back to the floor in a controlled manner and repeat the movement for the desired number of repetitions.

Form tips

  • Stand tall with your shoulders back and chest lifted to maintain good posture.
  • Perform the movement slowly and with control to maximize muscle activation and prevent injury.
  • Ensure your weight is evenly distributed on your toes to maintain balance and stability.

Bodyweight Calf Raises alternatives

Standing Calf Raises Smith Machine exercise demonstration

Standing Calf Raises Smith Machine

Calves · beginner
Barbell Standing Leg Calf Raises exercise demonstration

Barbell Standing Leg Calf Raises

Calves · intermediate
Seated Calf Raises Dumbbell on Knee exercise demonstration

Seated Calf Raises Dumbbell on Knee

Calves · beginner
Seated Calf Machine exercise demonstration

Seated Calf Machine

Calves · beginner

More calves exercises

Smith Machine Calf Raise exercise demonstration

Smith Machine Calf Raise

Calves · beginner
Kettlebell Calf Raise exercise demonstration

Kettlebell Calf Raise

Calves · intermediate
Dumbbell Standing Calf Raise exercise demonstration

Dumbbell Standing Calf Raise

Calves · beginner
Dumbbell Seated Calf Raise exercise demonstration

Dumbbell Seated Calf Raise

Calves · beginner
Donkey Calf Raise exercise demonstration

Donkey Calf Raise

Calves · intermediate
Standing Calf Raise Resistance Band exercise demonstration

Standing Calf Raise Resistance Band

Calves · beginner
Landmine Calf Raise exercise demonstration

Landmine Calf Raise

Calves · intermediate
Calf Raise Clap exercise demonstration

Calf Raise Clap

Calves · advanced

Bodyweight Calf Raises FAQ

What muscles does Bodyweight Calf Raises work?

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

What equipment do you need for Bodyweight Calf Raises?

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

How many sets and reps of Bodyweight Calf Raises 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 Calf Raises good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.

How many calories does Bodyweight Calf Raises burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Bodyweight Calf Raises?

Other exercises for the calves include Standing Calf Raises Smith Machine, Barbell Standing Leg Calf Raises, Seated Calf Raises Dumbbell on Knee and Seated Calf Machine.

For developers

Use Bodyweight Calf Raises 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_ZTQ6KP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ZTQ6KP",
  "name": "Bodyweight Calf Raises",
  "model": "male",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_ZTQ6KP/mp4-720.mp4?…",
    "poster": "https://…/ex_ZTQ6KP/poster.jpg?…"
  }
}