Doing calf raises through a shorter range of motion, when the muscle is more stretched, might build more calf muscle in young women compared to doing full up-and-down reps — especially in the inner part of the calf.

What we've found so far suggests that doing partial calf raises from a stretched position — where the muscle is longer — may build more calf muscle in young women compared to full or short-range calf raises. The evidence we’ve reviewed leans toward this idea, particularly for the inner part of the calf. Our analysis of the available research shows two consistent patterns. First, performing calf raises through a shorter range of motion, but starting from a position where the muscle is more stretched, appears to be more effective for muscle growth than full up-and-down repetitions [1]. Second, specifically avoiding lifting the heel all the way up — while still beginning from that stretched position — also appears to be more effective than either full or shortened versions of the exercise [2]. Both of these findings are based on the same body of evidence, split into two related assertions, totaling 82.0 supporting reports with no opposing data. We want to be clear: this is what we’ve found so far, not a final conclusion. We don’t know everything yet, and our understanding could change as more evidence becomes available. There are no studies in our current review that contradict this pattern, but that doesn’t mean the answer is settled. The practical takeaway: if you're a young woman looking to build calf muscle, it might help to focus on calf raises where you start from a deep stretch — like with your heels low — but don’t lift all the way up. Instead, stop short at the top. This partial move could be more effective than going through a full range of motion or doing shorter reps from a less-stretched position. But remember, this is based on what we’ve seen so far — not a guarantee.