Incline Calf Raise

Muscles worked

Setup

1. Stand facing an incline bench or a wall with your feet hip-width apart and toes pointing forward.
2. Place your hands on the bench or wall for balance, leaning your torso forward at a 45 to 60-degree angle.
3. Step back until your legs are straight and your heels are flat on the floor, feeling a slight stretch in the calves.
4. Engage your core and maintain a straight line from your head to your heels.

How to do it

1. Exhale and push through the balls of your feet to raise your heels as high as possible, shifting your weight toward your big toes.
2. Hold the peak contraction at the top for one second, squeezing the calf muscles hard.
3. Inhale and slowly lower your heels back to the floor over a 3-second count.
4. Touch your heels lightly to the floor before immediately beginning the next repetition to maintain tension.

Form checklist

• Keep your knees straight but not locked out to maximize gastrocnemius involvement.
• Avoid using your arms to push off the bench; use them only for balance.
• Ensure your weight doesn't roll to the outside of your feet; keep pressure on the balls of the feet.
• Maintain a neutral spine and avoid arching your lower back during the lift.

Pro tips

• To emphasize the inner calf, point your toes slightly outward; to emphasize the outer calf, point them slightly inward.
• Focus on the 'mind-muscle connection' by imagining you are trying to stand on your tiptoes to reach something high above you.
• Pause for 2 seconds at the bottom of the movement to eliminate the stretch reflex and force the muscles to do the work.

Make it harder

• Perform the movement unilaterally (one leg at a time) to double the resistance on the working calf.
• Stand on a slightly elevated surface, such as a weight plate or a sturdy step, to increase the range of motion and the stretch at the bottom.

Frequently asked

What muscles does the incline calf raise work?

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

What equipment do you need for the incline calf raise?

The incline calf raise requires no equipment — just your body weight.

Is the incline calf raise good for beginners?

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

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