Standing calf raise
Calves · Machine
Set up
A standing calf raise machine. Set the shoulder pads so you have to bend your knees slightly to step under them.
Steps
- Step in with the pads on your shoulders and the balls of your feet on the step edge.
- Stand up straight to lift the weight, knees straight but not locked.
- Lower your heels slowly below the step until you feel a gentle stretch.
- Rise up onto your toes as high as you can, pause, then lower again.
Keep in mind
- All the way down, all the way up
- Pause for a second at the top
- Don't bounce at the bottom
Common mistake
Bouncing through small, quick reps. Go slowly, use the full range, and pause at the top.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.