Exercise guide
Outward Calf Raise
- Beginner
- Isolation
- Rep-based
- Lower legs
The outward calf raise targets the medial (inner) head of the gastrocnemius by utilizing external hip rotation. This variation helps develop balanced calf aesthetics and improves ankle stability through a specific line of pull.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Rotate your feet outward so your toes point away from each other at approximately a 45-degree angle, forming a 'V' shape.
- Place your hands on a wall or sturdy surface at waist height for balance if needed.
How to do it
- Exhale as you push through the balls of your feet to lift your heels as high as possible.
- Pause at the top for one second, squeezing the inner calf muscles intensely.
- Inhale as you slowly lower your heels back to the floor using a controlled 3-second eccentric tempo.
Form checklist
- Keep your knees straight but not locked out to maximize gastrocnemius recruitment.
- Ensure your weight is driven primarily through the big toe and the ball of the foot.
- Maintain an upright torso and avoid leaning forward or using momentum to 'bounce' at the bottom.
- Move in a strictly vertical plane without letting your ankles roll outward.
Pro tips
- Focus your mind-muscle connection on the inner portion of the calf; imagine pushing the floor away specifically with the inside of your foot.
- Perform the movement barefoot to improve proprioception and strengthen the intrinsic muscles of the feet.
Make it harder
- Perform the exercise on the edge of a step or elevated platform to allow the heels to drop below the level of the toes for a deeper stretch.
- Transition to a single-leg variation to double the load on the working calf.
Frequently asked
- What muscles does the outward calf raise work?
- The outward calf raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the outward calf raise?
- The outward calf raise requires no equipment — just your body weight.
- Is the outward calf raise good for beginners?
- Yes. The outward calf raise is a beginner-friendly movement and a strong foundation to build on.
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