Standing Calf Raise Machine

The standing calf raise machine is a strength exercise where you use a machine to lift your heels up and down. It isolates the calf muscles on the back of your lower legs, training the muscles that point your toes and push off when you walk, run, or jump.

Set the shoulder pads to about shoulder height and stand on the foot plate with the balls of your feet on the edge and your heels hanging off the back. Slide your shoulders under the pads, stand tall, and lightly hold the handles for balance. Keep your feet about hip-width apart and your toes pointing forward or slightly outward.

Brace your midsection and press through the balls of your feet to raise your heels as high as you can. Pause briefly at the top, then lower your heels below the level of the foot plate until you feel a stretch in your calves. Repeat for the set, moving only at the ankles and keeping your legs straight.

Breathe normally throughout and stay tall so your lower back does not round. To make it easier, use a smaller range of motion at first. To make it harder, slow down the lowering phase or pause longer in the stretched bottom position.

Fault: Bouncing out of the bottom. Fix: Lower under control, feel a gentle stretch, then lift smoothly without using momentum.

Fault: Feet placed too far on or off the platform. Fix: Set the balls of your feet right on the edge so your heels can drop below the plate at the bottom and your toes stay secure at the top.

Fault: Bending at the hips or knees to cheat. Fix: Keep your legs straight and your body still; let only your ankles move.

Fault: Cutting the range of motion short. Fix: Lift your heels as high as possible at the top and let them sink below the foot plate at the bottom on every rep.