Bodyweight Calf Raise

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

• Dumbbell Calf RaiseDumbbell
• Smith Machine Calf RaiseSmith machine
• Barbell Standing Calf RaiseBarbell
• Dumbbell Single-Leg Calf RaiseDumbbell
• Single-Leg Calf RaiseBodyweight
• Smith Machine Calf Raise SeatedSmith machine

Alternatives

Other exercises for the calves, for when the bodyweight is taken or you want a change.

• Donkey Calf RaiseMachine
• Leg Press Calf RaiseMachine
• Seated Calf Raise MachineMachine
• Seated Tibialis RaisePlate
• Standing Calf Raise MachineMachine
• Ankle Dorsiflexion MobilizationBodyweight
• Foam Roll CalvesBodyweight
• Tibialis RaiseBodyweight

Questions

What muscles does the Bodyweight Calf Raise work?

The Bodyweight Calf Raise mainly works the calves.

What equipment do you need for the Bodyweight Calf Raise?

None: it is a bodyweight exercise.

How many sets and reps of the Bodyweight Calf Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Bodyweight Calf Raise?

Donkey Calf Raise, Leg Press Calf Raise, Seated Calf Raise Machine and Seated Tibialis Raise work the same main muscle.