Movement guide
Gastrocnemius
The prominent two-headed calf muscle crosses the knee and ankle. Straight-knee calf raises load it alongside the soleus.
01
Standing calf raise
Isolation · Machine
Also works
Soleus; foot and ankle stabilizers
How to perform +
Rise onto the balls of your feet with knees softly extended. Pause, then lower the heels slowly.
Use a full comfortable range without bouncing.
Example volume · 3 sets × 8–15 reps
02
Single-leg calf raise
Unilateral · Bodyweight
Also works
Soleus; foot and ankle stabilizers
How to perform +
Hold a support for balance. Lift and lower the heel of one leg with control.
Keep the ankle aligned rather than rolling outward.
Example volume · 3 sets × 10–15 / side