Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Calves
Standing Machine Calf Raise Overview
The standing machine calf raise is an excellent exercise to use if you are interested in isolating the calves.
In particular, the standing machine calf raise targets the gastrocnemius muscle. The gastrocnemius is better known as the “show” muscle of the calf.
Standing Machine Calf Raise Instructions
- Adjust the shoulder pad corresponding to your height.
- Step underneath the pad and place the balls of your feet on the platform with your toes pointed straight ahead - your heels will naturally hang off.
- Extend the hips and knees in order to raise the shoulder pad.
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
- Extend the ankles and exhale as you flex the calves.
- Repeat for the assigned number of repetitions.
Standing Machine Calf Raise Tips
- Keep the repetitions slow and controlled. Limit momentum and pause at the top to emphasize the contraction.
- If you experience any sort of pain or pressure in the back of the knee joint, keep a slight bend in the knee and avoid complete lockout.
- If the knee isn’t entirely locked out then ensure the position doesn’t change during the duration of the repetition.
- Limit depth of the heels if you feel any sort of stretch through the bottom of the foot during the exercise.
- Try to move through the ball of the foot rather than the base of the toes.
6 Comments
Is this supported of non supported exercise?
It can be done on a machine with support or free standing on a barbell without support.
I have never seen this machine at any of the planet fitness I go to.
They do have a calf extension machine that is from a seated position that would work the same.
Hi. What would be a great alternative for standing and seated calf raises if my gym does not have the equipment for these 2 routines? Thank you.
I use the leg press and just adjust my feet as to only hit the calf muscld