Machine Standing Calf Raise
Auto DetectedA machine isolation exercise targeting the gastrocnemius muscle of the calves. It uses a vertical load path for building lower leg strength and muscle mass in a highly stable manner.
About Exercise
Equipment
Standing Calf Raise Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Lower Back
Accessory Muscles
Glutes
Popularity Score
8
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
Lower Back
3/10Erector Spinae
Glutes
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Use shorter rest periods for increased metabolic stress and hypertrophy.
How to Perform
Position the shoulder pads securely on your shoulders and place the balls of your feet on the edge of the platform, allowing your heels to hang down. Maintain straight legs with a slight micro-bend in the knees, and unlock the safety mechanism.
- Push through the balls of your feet to raise your heels as high as possible, contracting the calves fully.
- Hold the peak contracted position briefly for maximal tension.
- Slowly lower your heels back down until you feel a deep stretch in the calves.
- Maintain straight knees and core engagement throughout the entire movement.
Coaching Tips
Form Cues
- Full stretch, high contraction.
- Drive through big toe.
- Keep knees locked.
- Control the descent.
Breathing
Inhale while slowly lowering the heels to stretch the calves; exhale forcefully as you drive up onto your toes.
Tempo
3-1-1
Range of Motion
The movement spans from full ankle dorsiflexion (heels below the platform) to maximal plantar flexion (standing entirely on the balls of the feet).
Safety
Safety Notes
- Avoid locking knees aggressively; maintain a slight micro-bend.
- Control the descent to prevent jarring the Achilles tendon.
- Stop if you feel sharp pain in the ankle or Achilles.
Spotting
Not recommended or necessary; use the machine's safety lever if needed.
Common Mistakes
- Bouncing quickly at the bottom.
- Bending the knees excessively.
- Using excessive weight for partial reps.
- Rushing the negative (lowering) phase.
When to Avoid
- Acute Achilles tendon issues
- Severe plantar fasciitis
- Recent severe ankle sprain
Flexibility Needed
- Adequate ankle dorsiflexion for a full stretch
Also known as
Standing Calf Machine, Standing Calf Press, Lever Standing Calf Raise, Calf Machine Raise, Sled Standing Calf Raise
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