Exercises / Leg & ankle
Standing calf raise (knee straight)
- Strength
- Leg & ankle
- Step (optional), Weight (to progress)
Rising onto the toes with the knee straight. Loads gastrocnemius and soleus together.
Also called heel raise, calf raise, single-leg heel raise.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing
Steps
- Stand on both feet (or one to progress) with light hand support.
- Rise as high as possible onto the toes.
- Lower slowly.
Cues
- Straight up over the big toe
- Full height
Common mistakes
- Rolling to the outer foot
- Bending the knee
Used for
- Achilles tendinopathy
- Calf weakness
- Ankle rehabilitation
Evidence (1)
- Straight-knee heel raises increased gastrocnemius activity; soleus activity was unaffected by knee angle.1
Harder
References (4)
- Hébert-Losier K, Schneiders AG, García JA, Sullivan SJ, Simoneau GG. J Strength Cond Res. 2012;26(11):3124-3133. Influence of knee flexion angle and age on triceps surae muscle activity during heel raises
- Kulig K, Burnfield JM, Requejo SM, Sperry M, Terk M. Med Sci Sports Exerc. 2004;36(5):862-867. Selective activation of tibialis posterior: evaluation by magnetic resonance imaging
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.