How it works Features 1RM calculator Exercises Programs Pricing

Machine Calf Exercises

8 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Bodyweight Machine

Standing Calf Raises

Medial gastrocnemiusLateral gastrocnemius

Seated Calf Raise

Medial gastrocnemiusLateral gastrocnemius

Calf Press On The Leg Press Machine

Medial gastrocnemiusLateral gastrocnemius

Hack Machine Calf Raise

Medial gastrocnemiusLateral gastrocnemius

Machine Calf Press

Medial gastrocnemiusLateral gastrocnemius

Rotary Calf Machine

Medial gastrocnemiusLateral gastrocnemius

Single-Leg Calf Press on Leg Press

Medial gastrocnemiusLateral gastrocnemius

Programs with these exercises

Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym 4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym