Machine Standing Calf Raise
Auto DetectedMachine standing calf raise that isolates gastrocnemius and soleus to build lower leg strength and muscle definition; supports progressive overload for functional power in running and jumping.
About Exercise
Equipment
Standing Calf Raise Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Glutes
Accessory Muscles
Hamstrings, 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
Glutes
3/10Glute Max
Hamstrings
2/10Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust shoulder pads to your height and step onto the platform with balls of feet on the edge, heels hanging off. Position shoulders under pads, grasp handles, and stand upright with knees slightly bent and core engaged.
- Push through balls of feet to raise heels high, fully extending ankles.
- Squeeze calves at the top and hold briefly.
- Slowly lower heels below platform level for a full stretch.
- Keep knees slightly bent and posture straight.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Drive through balls of feet
- Squeeze calves at top
- Control the descent
- Keep knees soft
- Stay upright
Breathing
Exhale as you raise your heels; inhale as you lower them. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lower heels until calves are fully stretched below platform; raise until ankles are fully extended with heels highest possible.
Safety
Safety Notes
- Avoid excessive weight to prevent Achilles strain
- Warm up calves first
- Stop if sharp pain occurs
- Maintain slight knee bend to protect joints
Spotting
Not required; machine provides stability. Use lighter weight if new to exercise.
Common Mistakes
- Bouncing at bottom
- Locking knees
- Leaning forward
- Partial range of motion
- Using too much weight
When to Avoid
- Achilles tendonitis
- Lower back issues
- Recent ankle injury
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic standing posture
- Familiarity with machine use
Also known as
Standing Calf Raise Machine, Leverage Calf Raise
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