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Cable Standing Calf Raise
A cable machine isolation exercise targeting the gastrocnemius and soleus to build calf strength and definition, improving lower leg power and stability with controlled resistance through full range of motion.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Gastrocnemius, Soleus
Abs
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Set the cable pulley to the lowest position and attach a straight bar or rope. Stand facing the machine with balls of feet on a calf block, heels hanging off, feet hip-width apart, holding the attachment with arms extended and knees slightly bent.
- Push through balls of feet to raise heels as high as possible.
- Squeeze calves at the top and hold briefly.
- Lower heels slowly below the block level for a full stretch.
- Maintain upright posture and core engagement throughout.
- Repeat for prescribed reps, keeping movement controlled.
Coaching Tips
Form Cues
- Squeeze calves hard
- Keep knees soft
- Full heel drop
- Stay tall
- Push through toes
Breathing
Inhale as you lower your heels, exhale forcefully as you raise them, bracing core throughout.
Tempo
2-1-2
Range of Motion
Lower heels below platform level for stretch, rise until fully on toes without leaning.
Safety
Safety Notes
- Avoid if acute ankle or Achilles issues
- Use light weight to maintain form
- Keep knees slightly bent
- Check equipment before use
- Stop if pain in lower back or calves
Spotting
Spotting not typically needed; use safeties on cable if available, or perform unilaterally for lighter loads.
Common Mistakes
- Bouncing at bottom
- Locking knees
- Leaning forward
- Partial range
- Excessive weight causing form breakdown
When to Avoid
- Acute ankle pain
- Achilles tendon issues
- Lower back problems
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic standing posture
- Familiarity with cable machines
Also known as
Standing Cable Calf Raise, Cable Calf Raise
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