Exercise library
Standing Calf Raise
The standing calf raise on a machine isolates the calves through a full range under load, building size and ankle strength.
MachineCalvesBeginner
- Equipment
- Machine
- Focus
- Calves
- Level
- Beginner
- Suggested sets
- 3–4 sets of 12–20 reps.
- Muscles worked
- Calves
How to do it
- 1Position your shoulders under the pads and the balls of your feet on the platform with your heels hanging off.
- 2Stand tall with your knees straight but not locked and your core braced.
- 3Lower your heels under control to feel a deep stretch in your calves.
- 4Press up onto the balls of your feet as high as you can and squeeze your calves.
- 5Pause briefly at the top, then lower again and repeat.
Tips & tricks
- Use a slow, controlled tempo rather than bouncing.
- Pause at both the bottom stretch and the top contraction.
- Keep your knees straight so the work stays in the calves.
Common mistakes
- Bouncing through reps with a short range of motion.
- Bending the knees to cheat the weight up.
- Not lowering the heels far enough for a full stretch.
