Standing Calf Raise (Machine)

An isolation exercise performed on a dedicated machine that targets the gastrocnemius and soleus muscles through plantarflexion of the ankle.

Instructions

1. Adjust the padded lever of the calf raise machine to fit your height comfortably.
2. Position your shoulders under the pads with the ball of your foot secured on the calf platform, heels extending off. Your feet should be about hip to shoulder-width apart.
3. Push the lever up by extending your hips and knees until your torso is fully upright. Keep knees slightly bent (never locked) and toes pointing forward, inward, or outward depending on your focus.
4. Raise your heels as high as possible by contracting your calves. Hold the top position for a full second while squeezing the calf muscles.
5. Lower your heels slowly back to the starting position, achieving a full stretch in the calf.
6. Repeat for the prescribed number of repetitions with controlled movement.

Tips

• Keep your knees stationary throughout—all movement should occur at the ankle joint.
• Perform a full range of motion, starting with a stretch at the bottom position.
• Vary foot positioning (forward, inward, outward) across sets to hit different areas of the calf.
• Pause briefly at the top of each rep to maximize muscle contraction.
• Use a controlled tempo rather than bouncing the weight.
• This machine allows for heavy loading; consider using it for strength-focused work.