Standing Calf Raise Machine

beginner · isolation

Setup

Set the shoulder pad height so it sits snugly on your shoulders/traps when standing tall on the platform. Step onto the platform with the balls of your feet on the edge, heels hanging free, knees slightly soft.

Execution

Stand tall with your shoulders under the pads, knees nearly straight but not locked.
Lower your heels below the platform edge for a full stretch.
Exhale and rise up onto your toes as high as possible.
Pause briefly at the top.
Inhale and lower under control, without bouncing out of the bottom stretch.
If you run out of strength or lose balance mid-set, bend the knees slightly to duck out from under the shoulder pads and step fully onto the platform, rather than grinding a locked-knee rep under a loaded spine.

Breathing

Exhale as you rise, inhale as the heels come down. Do not hold your breath, since the load runs straight down through your spine the whole set.

Quick cues

Knees soft, never locked.
Rise all the way up.
Drop below the platform edge.
Rest a light hand on the rail for balance.

Common faults

Fault: Bouncing off the tendon instead of raising under control
Fix: Come to a full stop for one beat at the bottom of each rep and cut the load until the bounce is gone.
Fault: Locking the knees, sending the force into the lower back
Fix: Keep a soft bend in the knees throughout, checking side-on in a mirror.
Fault: Only using a small range near the top
Fix: Lower all the way to a full stretch before rising on each rep.
Fault: Yanking on the front rail to help rise instead of using the calves
Fix: Keep only a light touch on the rail for balance, and lighten the load if it still takes a pull.

Equipment

machine

Muscle groups

calves