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Machine Standing Calf Raise

Machine Standing Calf Raise Targets Following Muscles:

Gastrocnemius, Soleus

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.

  • Barbell Squat.
  • Dead Lift.
  • Leg Press.
  • Leg Extention.
  • Front Lunge (dumbbell or barbell).
  • Reverse Lunge.
  • Lying Leg Curl.
  • Straight-leg Dead Lift.
  • Standing Calf Raise.
  • One-leg Dumbbell Calf Raise.
  • Leg Press Machine Calf Press.
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