Cable Standing Calf Raise

Muscles worked

Setup

1. Place a flat bench in front of a low cable pulley and attach a straight bar or stirrup handles.
2. Stand on the edge of the bench with the balls of your feet, allowing your heels to hang off the edge.
3. Hold the cable handle with arms fully extended at your sides or in front of your hips.
4. Stand tall with your feet hip-width apart and a slight bend in your knees.

How to do it

1. Exhale as you push through the balls of your feet to raise your heels as high as possible.
2. Squeeze your calves at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your heels below the level of the bench until you feel a deep stretch in your calves.
4. Maintain a controlled tempo, taking 2-3 seconds for the lowering phase.

Form checklist

• Keep your knees straight but not locked out to prioritize the gastrocnemius muscle.
• Avoid using momentum or bouncing at the bottom of the stretch.
• Maintain an upright posture with your shoulders back and core engaged throughout.
• Ensure the weight stays distributed across the balls of your feet, focusing on the big toe.

Pro tips

• Focus on driving through your big toe during the ascent to maximize the contraction of the inner calf.
• Pause for a full second at the bottom stretch to dissipate the stretch reflex and force the muscle to initiate the lift.

Make it harder

• Perform the movement one leg at a time (unilateral) to increase the load and address strength imbalances.
• Increase the time under tension by using a 4-second eccentric (lowering) phase.

Frequently asked

What muscles does the cable standing calf raise work?

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

What equipment do you need for the cable standing calf raise?

The cable standing calf raise uses cable.

Is the cable standing calf raise good for beginners?

The cable standing calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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