Exercises

Standing calf raise machine

Raise the heels with nearly straight knees against the machine to emphasize the gastrocnemius.

Standing calf raise with shoulder pads, forefeet on a platform and raised heels.

Machine · Shoulder pads · Raised platform

Source: PureGym · Calf Raises

Step by step

  1. Adjust the shoulder pads, select a light load and place the balls of both feet securely on the platform.
  2. Hold the handles and keep the torso upright with knees softly extended.
  3. Raise your heels with control, then lower into a comfortable ankle range without bouncing.
  4. Return the machine to its resting position before stepping off.

Common mistakes

  • Bouncing at the bottom or bending the knees to push the load.
  • Standing on the edge with too little forefoot support.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.