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Machine Standing Single-Leg Calf Raise
Machine-based isolation exercise targeting the gastrocnemius and soleus to build calf strength and definition; unilateral setup improves balance and corrects imbalances.
About Exercise
Equipment
Standing Calf Raise Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Calves
Secondary Muscles
Abs
Popularity Score
6
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
3/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust shoulder pads to fit height with knees slightly bent. Place ball of one foot on platform edge, heel hanging off; rest non-working foot behind ankle.
- Engage core and maintain upright posture.
- Slowly lower heel below platform level for full stretch, inhaling.
- Push through ball of foot to raise heel high, exhaling.
- Squeeze calf at top and hold briefly.
- Lower controlled back to stretch without bouncing.
- Complete reps then switch legs.
Coaching Tips
Form Cues
- Knees soft, not locked
- Full heel drop
- Squeeze calves at top
- Stay upright
- Control the descent
Breathing
Inhale during the lowering stretch phase; exhale during the upward contraction.
Tempo
3-1-2
Range of Motion
Lower heel until stretch in calf; raise until full ankle extension with toes pushing.
Safety
Safety Notes
- Avoid if acute Achilles pain
- Warm up calves first
- Use light weight to master form
- Stop if sharp ankle discomfort
Spotting
Not required; machine provides stability.
Common Mistakes
- Bouncing at bottom
- Leaning forward
- Excessive knee bend
- Using momentum
- Incomplete range
When to Avoid
- Achilles tendonitis
- Ankle instability
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic balance on one leg
Also known as
Single-Leg Standing Machine Calf Raise, Unilateral Machine Calf Raise, Standing Single-Leg Machine Calf Raise
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