If you only have time for one

For calf muscle growth, try standing calf raises if you can do them steadily. In a small study, the standing version led to more growth in the calf muscle that crosses both the knee and ankle.

Imagine a gym visit in Madhapur. Kavya has a few minutes left and one exercise on her list. The seated calf-raise station is free. Should she use it?

Evidence: [1]

Cut-paper illustration of navy training shoes beside a padded bench on an ivory gym floor.
AI-generated editorial illustration of training shoes beside a bench in an imagined gym.

The heel moves in both. The knee changes the setup.

The calf muscle closer to the skin, the gastrocnemius, crosses both the knee and the ankle. Bending the knee shortens it at the knee. Keep the knee straight and it starts at a longer length at the same ankle position.

The deeper muscle, the soleus, crosses the ankle only. It still helps lift your heel in either position. So the angle of your knee matters even when the knee barely moves during the rep.

Evidence: [1]

See the idea

Same heel lift, two knee positions

  • Knee straight

    Standing

    The gastrocnemius starts longer at the same ankle angle. In the study, this muscle grew more with standing raises.

  • Knee bent

    Seated

    The gastrocnemius starts shorter. The deeper soleus still helps lift the heel and grew in both positions in the study.

The comparison describes the positions tested in one 12-week study. In both, the ankle moves to raise the heel.

Evidence: [1]

What the scans actually showed

Researchers had 14 healthy young adults without recent resistance training practise both versions for 12 weeks. Each person used one leg for standing raises and the other for seated raises. The study used loaded exercises, and the researchers took MRI scans before and afterwards.

The volume of the calf muscles measured together grew by an average of 5.6% on the standing side and 2.1% on the seated side. The larger difference was in the gastrocnemius. For the soleus, the researchers found no clear difference between versions. That finding leaves room for a difference a larger study might detect. This study measured muscle size. It leaves questions about walking, running and sport performance open.

Evidence: [1]

Try the movement before choosing a load

Back at the gym, Kavya can try a few standing raises on a flat floor, in shoes, starting with both feet flat and a hand on a fixed support. She raises her heels, keeps the balls of her feet on the floor, and lowers under control. She’s checking whether the movement is steady enough to practise.

If balance keeps taking over even with support, a stable seated setup lets her practise lifting and lowering her heels. A chair version is a way to learn the movement. The study used loaded equipment, so its growth figures don’t tell her what to expect from a few unweighted reps.

Evidence: [1] [2] [3]

Put it into practice

A first calf-raise trial

  1. Set up on level ground

    Use both feet and a fixed support. Begin without added weight.

  2. Check the return

    Lift both heels and lower them smoothly. If balance keeps interrupting the movement, try a stable seat.

  3. Record the version

    Write down standing or seated, the support used and any added load so you can repeat the same setup.

An example for healthy beginners. Choose a comfortable setup and stop if the movement hurts.

Evidence: [2] [3]

Keep the comparison fair next time

On her way out, Kavya can write “standing, two feet, floor, fixed support” in her training note. If she uses a machine later, she can record the new setup as its own exercise. That makes the next entry easier to compare, even if the seated station is the one she ends up using.

If the raise hurts, stop. A qualified healthcare professional can help if you need guidance for an injury or recurring pain.

Evidence: [3]

Questions people ask

Do I need to add both versions to my workout?

You can start with one. The study compared the two exercises directly. It did not test whether doing both in a programme improves results. If you already follow a plan, fit the calf raise into that plan.

Evidence: [1]

Do I need to stand on a step?

A flat floor is enough to learn the movement. The North Tees and Hartlepool NHS guide demonstrates raising both heels from the floor. Use firm support if you need it.

Evidence: [2]

Build your next step

Sources and further reading

  1. Kinoshita et al. Standing versus seated calf-raise training and muscle volume (2023, checked 11 November 2026)
  2. North Tees and Hartlepool NHS Foundation Trust. Heel raises with support and the seated option (checked 11 November 2026)
  3. Mayo Clinic. Weight training technique, controlled movement and when to stop (checked 11 November 2026)
  4. IMFIT. Angadh individual practice, demonstrations and shared-floor technique checks (checked 11 November 2026)

Sources checked 2026-11-11.

This article is for general information and does not replace professional medical advice. Consult a qualified healthcare professional for guidance suited to your needs.

Find a steady starting setup

At IMFIT Madhapur, Angadh includes trainer demonstrations and technique checks during individual practice on a shared floor. Ask a trainer to help you find a stable starting version and watch whether your heels lower smoothly.

Explore Angadh coaching

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