10 Best Standing Calf Raise (On A Staircase) Alternatives for Home and Gym

Ranked Standing Calf Raise (On A Staircase) Alternatives

10 substitutes, ranked by how closely each one matches the Standing Calf Raise (On A Staircase) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Standing Calves

   99% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the calves.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Raise your heels off the ground as high as possible, standing on your toes.
   3. Hold the position for a moment, then slowly lower your heels back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: bodyweight only, the same as the Standing Calf Raise (On A Staircase)
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
2. Play demonstration

   Progression

   2. One Leg Floor Calf Raise

   91% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want a harder single-leg version that still works the calves.

   How to perform this exercise

   1. Stand with your feet hip-width apart and place your hands on a wall or sturdy object for balance.
   2. Lift one foot off the ground and balance on the other foot.
   3. Slowly raise your heel off the ground, lifting your body up onto the ball of your foot.
   4. Pause for a moment at the top, then slowly lower your heel back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: bodyweight only, the same as the Standing Calf Raise (On A Staircase)
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: harder to stay steady on than the Standing Calf Raise (On A Staircase)
3. Play demonstration

   Progression

   3. One Leg Donkey Calf Raise

   90% match

   • Calves
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Place your hands on a stable surface for support, such as a wall or a bar.
   3. Lift one leg off the ground, keeping your knee slightly bent.
   4. Raise your heel as high as possible, using your calf muscles.
   5. Pause for a moment at the top, then slowly lower your heel back down.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: bodyweight only, the same as the Standing Calf Raise (On A Staircase)
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: harder to stay steady on than the Standing Calf Raise (On A Staircase)
4. Play demonstration

   4. Exercise Ball On The Wall Calf Raise

   89% match

   • Calves
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the calves.

   How to perform this exercise

   1. Stand with your back against a wall and place an exercise ball between your lower back and the wall.
   2. Position your feet shoulder-width apart, with your toes pointing forward.
   3. Hold a dumbbell in each hand, with your arms extended by your sides.
   4. Raise your heels off the ground, lifting your body weight onto the balls of your feet.
   5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
5. 

   5. Donkey Calf Raises

   88% match

   • Calves
   • Other
   • Beginner
   • Isolation

   Pick this when you want to work the calves with less balance to manage.

   How to perform this exercise

   1. For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
   2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
   3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
   4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: easier to stay steady on than the Standing Calf Raise (On A Staircase)
6. Play demonstration

   6. Lever Standing Calf Raise

   88% match

   • Calves
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the calves.

   How to perform this exercise

   1. Adjust the machine to your height and stand with your feet shoulder-width apart.
   2. Place your shoulders under the pads and hold onto the handles for stability.
   3. Raise your heels as high as possible by extending your ankles.
   4. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: easier to stay steady on than the Standing Calf Raise (On A Staircase)
7. Play demonstration

   7. Hack Calf Raise

   87% match

   • Calves
   • Machine
   • Intermediate
   • Isolation

   A good swap when you have a machine to work with, and it still works the calves.

   How to perform this exercise

   1. Adjust the sled machine to a comfortable weight.
   2. Stand on the sled machine with your toes on the platform and your heels hanging off.
   3. Hold onto the handles for stability.
   4. Raise your heels as high as possible by pushing through the balls of your feet.
   5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: easier to stay steady on than the Standing Calf Raise (On A Staircase)
8. Play demonstration

   8. Smith Reverse Calf Raises

   87% match

   • Calves
   • Smith-machine
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Adjust the smith machine bar to a height just below your shoulders.
   2. Stand facing the bar with your feet hip-width apart and toes pointing forward.
   3. Place the balls of your feet on the edge of a step or platform, with your heels hanging off.
   4. Hold onto the bar for support, keeping your back straight and core engaged.
   5. Raise your heels as high as possible, lifting your body weight onto the balls of your feet.
   6. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: easier to stay steady on than the Standing Calf Raise (On A Staircase)
9. Play demonstration

   9. Smith Standing Leg Calf Raise

   84% match

   • Calves
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the smith machine bar to a height that allows you to stand with your feet flat on the ground and your shoulders under the bar.
   2. Position yourself under the bar with your feet shoulder-width apart and your toes pointing forward.
   3. Place your hands on the bar for stability.
   4. Engage your calves and slowly raise your heels off the ground, lifting your body up onto your toes.
   5. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
   • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
   • Equipment: a machine, not bodyweight only
   • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
   • Balance: easier to stay steady on than the Standing Calf Raise (On A Staircase)
10. Play demonstration

    10. Smith Toe Raise

    83% match

    • Calves
    • Smith-machine
    • Beginner
    • Isolation

    How to perform this exercise

    1. Adjust the smith machine bar to a height that allows you to comfortably stand with your feet flat on the ground.
    2. Position yourself under the bar with your shoulders directly below it and your feet shoulder-width apart.
    3. Place the balls of your feet on a raised platform or weight plates, with your heels hanging off the edge.
    4. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
    5. Engage your core and keep your back straight throughout the exercise.
    6. Slowly raise your heels as high as possible, lifting your body weight onto the balls of your feet.
    7. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Movement: raise, the same as the Standing Calf Raise (On A Staircase)
    • Primary muscle: calves, the same as the Standing Calf Raise (On A Staircase)
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Standing Calf Raise (On A Staircase)
    • Balance: easier to stay steady on than the Standing Calf Raise (On A Staircase)