Calves
Calf Raise
The Calf Raise is a strength exercise on a machine for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
Also known as: kuiten, kuitheffen, standing calf raise
How to do it
- Set the shoulder pads of the standing calf machine so you have to bend the knees slightly to get under them.
- Step under the pads and place the balls of your feet on the edge of the platform, feet hip-width.
- Straighten the knees to lift the weight and let the heels drop into a stretch.
- Rise onto your toes as high as you can.
- Pause at the top, then lower slowly back into the stretch.
Tips
- Keep the knees straight but not locked through the whole set.
- Point the toes straight ahead for even work on both sides of the calf.
Common mistakes
- Bending the knees to push the weight up.
- Using short, fast reps without the stretch.
- Letting the shoulders sag under the pads.
Muscles worked by the Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Calf Raise alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
- Donkey Calf Raise
- Smith Machine Calf Raise
- Smith Machine Donkey Calf Raise
- Standing Calf Raise Machine
- Hack Squat Calf Raise
Frequently asked questions
What muscles does the Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Calf Raise good for beginners?
The Calf Raise is rated intermediate. If you are new, learn the Band Calf Raise first and build up from there.
What is a good alternative to the Calf Raise?
For example the Band Calf Raise, Cable Calf Raise and Bodyweight Calf Raise. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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