Machine Standing Calf Raise

This is perhaps the best exercise for overall development of the calves.

Starting Position for Machine Standing Calf Raise

• Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
• Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
• Stand with your feet hip-width apart and
  pointing directly ahead.
• Straighten your legs as you lift the selected
  weight clear of the rest of the stack.

The Movements of Machine Standing Calf Raise

• Rise up on your toes as high as possible.
• Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.

Tips and Tricks for performing Machine Standing Calf Raise

• Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
• Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
• Do not bounce up from the bottom - keep
  the movement smooth and continuous.
• Keep your body straight - do not hunch.

Variations of Machine Standing Calf Raise

Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.

Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.

Smith machine calf raise
Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.

Exercises for your Legs, Hips and Glutes Workouts.