StrengthIn review

Standing Calf Raise

A standing ankle extension that raises both heels under control.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Calf
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall with the balls of your feet secure and your heels free to move.

Do the rep

Press through the balls of your feet and raise your heels as high as you can control.
Lower your heels slowly to the start position.

What counts as a rep

A rep counts when the heels reach their highest point without knee bend and return to their starting level.

One rep starts with the heels at the chosen lower position, rises until the heels reach their highest point without the knees bending, and ends at the same lower position.

Breathing

Exhale as the heels rise; inhale as they lower.

Cues

Stand tall
Rise straight up
Lower with control

Common mistakes

Bouncing through the rep
What you seeThe heels change direction quickly at the bottom.
FixPause briefly before the next rise.
A pause prevents momentum from replacing ankle movement.
Short top position
What you seeThe heels reverse before reaching the highest controlled point.
FixUse less load and finish each heel rise before lowering.
Using the same lower and upper positions makes each rep complete.

Stop the set if

Stop if you feel sharp pain.
Stop if balance is lost or the heels cannot lower under control.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Calves · moderate confidence

Equipment

Bodyweight or Selectorized machine

For machine reps, set the shoulder pads and foot platform before choosing the load pin.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/032-standing-calf-raise.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
This pass treats load-and-reps as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.
Pass 2 defines a visible movement endpoint where the earlier draft relied on a vague range or control phrase; the endpoint requires coach review.
Pass 2 adds bodyweight-reps because the equipment expression can resolve to bodyweight; this prescription judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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