# Calf Raise <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/-qsRtp_PbVM" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Plantarflexion (Gastrocnemius, Soleus) ## Rep Range Train in a variety of rep ranges (6-20+ reps): - One "heavy day" (6-12 reps) - One "light day" (12-20 reps) ## Technique - Do 1-2 priming sets with bodyweight only - Feet pointing straight ahead - Balls of feet on the edge of the foot raise - Actively flex your quads at the beginning - Press toes down into the ground as shoulders rise up without shrugging - Knees and hips should remain completely straight and locked - Pause for a full 1-2 second count at the top of every rep while forcefully squeezing calves - Note: [Staying in the bottom half of the movement could actually be better](https://www.youtube.com/watch?v=i9y8wmLYyXc) - Negative phase should last 1-2 seconds - Even more important is the 1-2 second pause at the bottom - [You can add a 20s stretching at the last rep of the set](https://www.youtube.com/watch?v=i9y8wmLYyXc) ## Seated Calf Raise - [Don't bother](https://www.youtube.com/watch?v=i9y8wmLYyXc) - Good for soleus isolation - Slightly higher rep range - Leaning slightly back and grabbing edge of seat helps not to cheat ## Variation - Single Leg Calf Raise - Calf Jump ## Errors - Not using full ROM - Going too heavy