Standing Calf Raise
Trains the calves. No equipment needed. 19 of our free programs use it, across 44 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Standing Calf Raise
These numbers are counted from the programs themselves, not averaged off the internet.
19of our 50 programs use it
5×8–12the shape they run most (10 sessions)
1:00typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 20-Rep Squat | Full Body | 2×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Legs | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Legs | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| DoggCrapp (DC Training) | Workout B — Legs / Arms | 1×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Legs | 1×12 @ 40% 1×10–15+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Fierce 5 | Workout A, Workout B | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| German Volume Training (GVT) | Day 2 — Legs & Abs | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| High Frequency PPL | Legs A — Quad Emphasis, Legs B — Posterior Chain | 4×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day C — Leg Focus | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Lower A, Lower B | 4×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Legs A, Legs B | 5×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Legs A — Squat (5s week), Legs B — Squat Volume +3 | 5×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Power, Lower Hypertrophy | 3×6–104×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Lower Power | 4×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Legs | 4×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Legs Pump | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Vince Gironda 8×8 | Legs | 8×8 | Linear: +2.5 kg on success, deload 10% after 2 misses |
| Wolverine | Day 2 — Legs (Volume), Day 2 — Legs (Build) +2 | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Standing Calf Raise progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Standing Calf Raise trains
Technique
How to do the Standing Calf Raise
- Stand on the edge of a step with your heels hanging off, placing your forefeet securely on the edge. Hold onto a stable surface for balance if necessary.
- Lower your heels below the level of the platform to feel a stretch in your calf muscles.
- Press through your forefeet to raise your heels as high as possible, fully contracting your calf muscles.
- Slowly lower your heels back down to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on pressing through the forefeet and avoid using momentum to lift your heels.
- Maintain a slight bend in your knees to reduce strain and keep the movement fluid.
- Ensure the platform or step is stable and secure to prevent slipping or tipping during the exercise.
Substitutes
Swap Standing Calf Raise for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Standing Calf Raise for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.