Calf Raise - Standing (Machine)

Place shoulders under the pads and stand on the edge of the platform. Lower your heels until you feel a deep stretch, then press up high onto your toes.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

calves

Secondary

lower calves

Equipment & setup

What you need and how to position yourself before starting.

Equipment

weight machines / selectorized

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Approach the calf raise machine and adjust the padded lever to rest comfortably on your shoulders.
- Position your feet shoulder-width apart on the platform, with your toes pointing forward or slightly outward.
Step 2Position Your Feet
- Ensure that the balls of your feet are on the edge of the platform, allowing your heels to hang off.
- This position will enable a full range of motion during the exercise.
Step 3Engage Your Core
- Stand tall with your chest up and shoulders back, engaging your core muscles.
- Maintain a straight posture throughout the exercise to prevent injury.
Step 4Lift Your Heels
- Push through the balls of your feet to lift your heels as high as possible.
- Focus on contracting your calf muscles at the top of the movement.
Step 5Lower Your Heels
- Slowly lower your heels back down below the level of the platform to stretch your calves.
- Control the movement to avoid bouncing or using momentum.
Step 6Repeat
- Perform the lift and lower for the desired number of repetitions, maintaining proper form throughout.
Step 7Finish the Exercise
- After completing your reps, carefully step off the machine.
- Ensure you maintain balance as you exit the machine.

Watch full tutorial video