Doing full up-and-down calf raises helps young women build slightly bigger calf muscles in 8 weeks, but going all the way down and up isn’t much better than doing shorter raises when it comes to growing the outer part of the calf.

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Pro

41

Against

Evidence from Studies

Supporting (0)

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Community contributions welcome

No supporting evidence found

Contradicting (1)

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Community contributions welcome

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Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

Randomized Controlled Trial

Human

2023 Sep 1

The study found that doing calf raises through only part of the motion, but starting from a stretched position, built more muscle than doing the full motion — which goes against the idea that full motion is just as good.

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths

Score: 41

DOI: 10.1519/JSC.0000000000004460

Science Topic

Are full range of motion calf raises better for calf muscle growth than partial reps in young women?

Disproven

What we've found so far suggests that full range of motion calf raises may lead to slightly more calf muscle growth in young women over 8 weeks, but the difference compared to partial reps appears minimal for the outer calf muscle [1]. Our analysis of the available research shows that the evidence we’ve reviewed leans against full range of motion being meaningfully better than partial repetitions for this group. We looked at one assertion that addressed this question, and while it notes a slight benefit from doing full up-and-down calf raises, it also states that going all the way down and up doesn’t offer a clear advantage over shorter ranges when measuring growth in the outer calf [1]. The data we have does not support a strong difference between the two approaches. In fact, the evidence we’ve reviewed assigns zero support to the idea that full range of motion is clearly better, while 41.0 points weigh against it — suggesting that most of the analysis does not favor full range reps as a superior method for this outcome. Because we only have one assertion to draw from, and because it shows limited advantage for full range of motion, our current analysis cannot conclude that one method is clearly more effective. We also cannot rule out that other factors—like training volume, frequency, or individual anatomy—might influence results in ways not captured here. Based on what we've reviewed so far, young women doing calf raises might not need to focus strictly on full range of motion to grow their calves. If full reps feel comfortable and fit well into a routine, they may offer a small benefit, but partial reps could be just as effective for certain parts of the muscle. Practical takeaway: You don’t have to force the deepest stretch or highest lift on calf raises to see results—what matters most may be consistency and effort, not just range.

2 items of evidenceView full answer

Similar Assertions

Doing calf raises where you don’t lift your heel all the way up — but start from a stretched position — builds more calf muscle in young women than doing full or shortened versions of the move.

41

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93%

Doing calf raises at the bottom part of the movement — where your calf is stretched — might build more calf muscle in young women than doing the full raise, according to this claim.

41

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If young women do calf raises with their ankle stretched more, they might build more calf muscle than if they do the same move with a less stretched ankle — after 8 weeks, the stretched version led to almost twice as much muscle growth in one study.

41

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If young women do calf exercises with their toes pointed down and only move partway up, they’ll build more calf muscle in 8 weeks than if they do the full movement — 15% more growth compared to smaller gains with other methods.

41

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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.

41

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91%