Cable Standing Calf Raise

Also known as: standing cable calf raise

Beginner

Calves

Cable

Cable Standing Calf Raise is a safe first rung on the ladder, using unbroken cable tension to deliver control through the whole range.

How to do Cable Standing Calf Raise

Stand facing a cable machine with your feet shoulder-width apart.
Hold onto the cable machine handles or attach a cable ankle strap to your ankles.
Raise your heels off the ground by extending your ankles as high as possible.
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
Repeat for the desired number of repetitions.

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Cable Standing Calf Raise Sets and Reps by Goal

Strength

3 sets of 5-6 reps with 2-3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

2-3 sets of 15-18 reps with 45-60 seconds of rest. Step back until the stack never rests at the top.

Common Cable Standing Calf Raise Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Cable Standing Calf Raise

Harder progression

Sled One Leg Calf Press On Leg Press

Swap Cable Standing Calf Raise For

One Leg Floor Calf Raise

Lever Standing Calf Raise

Band Single Leg Calf Raise

Cable Standing Calf Raise — Frequently Asked Questions

How do you do the Cable Standing Calf Raise?

Stand facing a cable machine with your feet shoulder-width apart. Hold onto the cable machine handles or attach a cable ankle strap to your ankles. Raise your heels off the ground by extending your ankles as high as possible. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Standing Calf Raise work?

The Cable Standing Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with a cable machine.

How many sets and reps of the Cable Standing Calf Raise should I do?

For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Standing Calf Raise good for beginners?

Yes. The Cable Standing Calf Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Cable Standing Calf Raise?

Try the One Leg Floor Calf Raise, Lever Standing Calf Raise or the Band Single Leg Calf Raise. Each trains the calves with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Standing Calf Raise the same as the standing cable calf raise?

Yes. The Cable Standing Calf Raise is also commonly called the standing cable calf raise. Different gyms and training programs label it differently, but "standing cable calf raise" refer to this same movement.