Bodyweight Standing Inside Calf Raise

Muscles worked

Setup

1. Stand tall with your feet hip-width apart.
2. Rotate your feet outward so your toes point away from each other at approximately a 45-degree angle.
3. Place your hands on a wall or sturdy object for balance if necessary.
4. Engage your core and maintain a neutral spine with a slight bend in the knees.

How to do it

1. Exhale as you drive through the balls of your feet, specifically the big toe, to lift your heels as high as possible.
2. Squeeze your calves at the top of the movement and hold for one second.
3. Inhale as you slowly lower your heels back to the floor with a controlled 3-second eccentric phase.
4. Repeat for the desired number of repetitions without allowing your heels to rest heavily on the floor between reps.

Form checklist

• Keep your toes pointed outward at the same angle throughout the entire set.
• Ensure the weight stays concentrated on the balls of the feet, not the toes.
• Avoid locking out the knees completely to keep tension on the muscle fibers.
• Maintain an upright posture and avoid leaning forward or using momentum.

Pro tips

• Focus on driving through the base of the big toe to maximize the recruitment of the medial gastrocnemius.
• Visualize pulling your heels toward each other as you reach the peak of the movement to intensify the contraction.

Make it harder

• Perform the movement off the edge of a step to increase the range of motion and achieve a deeper stretch at the bottom.
• Transition to a single-leg version to double the resistance on the target muscle.

Frequently asked

What muscles does the bodyweight standing inside calf raise work?

The bodyweight standing inside calf raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the bodyweight standing inside calf raise?

The bodyweight standing inside calf raise requires no equipment — just your body weight.

Is the bodyweight standing inside calf raise good for beginners?

Yes. The bodyweight standing inside calf raise is a beginner-friendly movement and a strong foundation to build on.

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