How to do Standing Calf Raise (Machine)

Standing Calf Raise (Machine) is an isolation exercise for the calves: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: soleus. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Position the bar across the top of your shoulders and place the balls of your feet on a step or plate with your heels hanging off.
2. Keep your back straight and torso tight, then turn the safety catch to release the bar.
3. Lower your heels slowly and feel the stretch in your calves.
4. Press through the balls of your feet to push your heels as high as possible, and hold for a second at the top while squeezing your calves.
5. Lower to the starting position under control and continue the reps.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Single-Leg Bodyweight Calf Raise, Tibialis Raise
• Same muscle, different equipment: Standing Dumbbell Calf Raise, Single-Leg Bodyweight Calf Raise, Seated Calf Raise (Dumbbell)

More calves exercises

• Seated Calf RaiseOturarak Baldır (Calf Raise)
• Standing Calf Raise (Smith Machine)Smith Machine ile Ayakta Baldır
• Standing Dumbbell Calf RaiseDambıl ile Ayakta Baldır
• Single-Leg Bodyweight Calf RaiseTek Bacak Vücut Ağırlığı Baldır
• Leg Press Calf RaiseLeg Press ile Baldır
• Donkey Calf RaiseDonkey Calf Raise