Standing Calf Raises
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Straight-knee calf raise that loads the gastrocnemius (which becomes ineffective when the knee is flexed) via plantar flexion.
Detail
Standing calf raises are the exercise for the gastrocnemius. This powerful muscle becomes ineffective when the knee is flexed (check the origin), so the knees must be straight or nearly so. Technique: don't bend the knees to help out with the movement, and don't lock out the knees. Plantar flexion ROM is 45 degrees (dorsiflexion 10-15 degrees). The gastrocnemius has 2 heads; one can be emphasized over the other using "toes in" / "toes out" positions. Standing calf raise occupies the "stretch" and "contracted" positions of the calves Positions-of-Flexion chart (with donkey calf).
Key facts
- Primary: Gastrocnemius; Secondary: Soleus.
- Knees straight or nearly so (gastroc is ineffective with a flexed knee).
- Plantar flexion ROM 45 degrees; "toes in/out" shifts head emphasis.
Connections
- Gastrocnemius — primary mover (crosses knee and ankle).
- Soleus — secondary.
- Calves (Gastrocnemius and Soleus) — calf training overview.
- Plantar Flexion — the joint action.
- Seated Calf Raises — the bent-knee (soleus) variation.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.