Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsIsolation
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Calves
Toes In Standing Machine Calf Raise Overview
The toes in standing machine calf raise is a variation of the standing machine calf raise used to target the gastrocnemius.
One may decide to point their toes in to get a better stretch on the gastrocnemius muscle of the calf. A lot of people have the goal of building a more visible and larger calf muscle, and the toes in standing machine calf raise can help with this.
Toes In 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 in - 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.
Toes In 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.
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