Strength Training · Bodybuilding
Machine Standing Calf Raise
The machine standing calf raise trains your calves by lifting and lowering your heels against resistance from shoulder pads, with your knees kept nearly straight.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the shoulder pads to fit your height when standing upright on the platform.
- Place the balls of your feet hip-width apart on the platform, with your heels hanging off the edge.
- Position your shoulders beneath the pads.
- Stand upright to lift the pads.
- Release the safety stop if your machine has one.
- Lower your heels until you feel a comfortable calf stretch.
- Raise your heels as high as your ankle range allows.
- Lower your heels back to the stretched position.
Form cues
- Keep your knees straight, not locked.
- Press evenly through both forefeet.
- Breathe out as you rise.
Common mistakes
- Bouncing out of the bottomPause briefly at the bottom before changing direction.
- Leaning forward under the padsReduce the weight until your torso stays upright beneath the pads throughout the repetition.
Safety
Excessive weight or forcing your heels too low can strain your calves or Achilles tendons. Poor foot placement can let your feet slip off the platform under load.
- Keep the balls of your feet fully supported on the platform.
- Hold the handles before releasing the stop and throughout the set.
- Start light enough to control the full lowering phase.
- Return the machine to its stop and confirm it is secure before stepping off.
If you have Achilles, ankle, or back pain, use an unloaded version or get advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Equipment
- Standing Calf Raise Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with enough strength left to perform about two more controlled repetitions.