Standing Calf Raise

Explore standing calf raise in 3D. Focus: Gastrocnemius, Soleus.

Bodyweight

Setup

Stand with feet planted, brace the abdomen and keep the head and spine aligned.

Exercise guide

1. Controlled return

   Lower the heels slowly without dropping or bouncing.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Press through the forefeet to lift the heels; keep ankles from rolling sideways.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.