The standing calf raise is a strength exercise performed on a machine, targeting the calves. It involves raising and lowering the heels while standing, using resistance provided by the machine.
Also Works
SoleusAnkle Stabilizers
How to Perform
1
Adjust the machine to your height and stand with your feet shoulder-width apart.
2
Place your shoulders under the pads and hold onto the handles for stability.
3
Raise your heels as high as possible by extending your ankles.
4
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Rise all the way up onto your toes and pause at the top for a 2-second squeeze to maximize gastrocnemius activation.
•Lower your heels below the platform level on each rep to get a full stretch at the bottom.
•Keep your knees straight but not locked to keep the emphasis on the gastrocnemius rather than the soleus.
Common Mistakes
•Bouncing at the bottom of the rep instead of pausing and using a controlled tempo.
•Bending the knees during the movement, which shifts tension from the calves to the quads.
•Using too much weight and only achieving a partial range of motion.