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Calf Raises

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

This simple exercise will strengthen and build powerful calves.

Muscles Worked
Legs (calves)

Starting Position
Stand upright on the balls of your feet on the edge of a step or box placed against a wall or support. Your feet should be flat and your heels should be well past the end of the box. Hold on to the wall or other support for balance (see Photo 1).


  • From the starting position, flex your calves, point your toes and push up with your calves to raise your body (see Photo 2).
  • From the top of the calf raise, reverse direction and lower your body back down to starting position (see Photo 3).
  • Immediately move into your next calf raise. Do a total of 12 calf raises.
  • Stop at the bottom of your 12th calf raise and hold with your feet parallel to the floor for a count of eight seconds.
  • Repeat another 12 calf raises, and then again hold your feet flat for another eight seconds.
  • Next, complete a final set of calf raises, using a quick, controlled movement.
  • About Mike Clausen: Clausen is the founder and co-owner of Diakadi Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E.- and N.A.S.M.-certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.