A calf raise is a simple lower-leg exercise where you lift your heels off the ground and rise onto the balls of your feet to work your calf muscles. It mainly targets the gastrocnemius and soleus , and you can do it with just your body weight or by holding weights for more resistance.

Quick Scoop

  • How it works: Stand with your feet flat, push through the balls of your feet, lift your heels, then lower back down with control.
  • What it trains: Mostly the calf muscles in the lower leg, which help with walking, running, jumping, balance, and ankle stability.
  • Easy to do: It needs no equipment, though dumbbells, a kettlebell, or a step can make it harder.

Why people do it

Calf raises are common in strength training because they help build calf size and strength while also supporting everyday movement and sports performance. They’re also popular because they’re easy to add almost anywhere, including at home or at a desk.

Simple form

  1. Stand upright with your feet about hip-width apart.
  1. Lift your heels by pressing through the balls of your feet.
  1. Pause briefly at the top if you want more control.
  1. Lower your heels slowly back to the floor.

Common variation

  • Standing calf raise: done on flat ground or a step, usually with both legs.
  • Weighted calf raise: adds resistance with dumbbells or other weights.
  • Seated calf raise: shifts more emphasis toward the soleus muscle.

If you want, I can also show you how to do calf raises correctly or give you a beginner calf workout.