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Exercise

Standing Calf Raises

Also known as: standing calf raise, calf raise, machine calf raise, lever standing calf raise

Standing Calf Raises — position 1Standing Calf Raises — position 2

Standing Calf Raises is a isolation exercise for the calves. Main target: medial gastrocnemius and lateral gastrocnemius. Also works: soleus. Equipment: machine.

EquipmentMachine
TypeIsolation
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Standing Calf Raises: primary in bright, secondary in light
Primary
Medial gastrocnemiusLateral gastrocnemius
Secondary
Soleus

How to do it

  1. Adjust the padded lever of the calf raise machine to fit your height.
  2. Place your shoulders under the pads provided and position your toes facing forward. The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.
  3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. Hold the contracted position by a second before you start to go back down.
  4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
  5. Repeat for the recommended amount of repetitions.

Common mistakes

  • Short bouncy reps without a stretch at the bottom.

Tips

  • Full range: heels down to a stretch, up onto the toes with a pause.

Used in these programs

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 · GymPush 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 · Gym4-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 · GymLeg Day Workout

A complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.

Intermediate · once a week · Gym

Similar exercises

Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Press On The Leg Press Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Hack Machine Calf Raise
Machine
Medial gastrocnemiusLateral gastrocnemius
Machine Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Rotary Calf Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Single-Leg Calf Press on Leg Press
Machine
Medial gastrocnemiusLateral gastrocnemius

Alternatives with other equipment

Standing Dumbbell Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Donkey Calf Raises
Other
Medial gastrocnemiusLateral gastrocnemius
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
Smith Machine Calf Raise
Smith machine
Medial gastrocnemiusLateral gastrocnemius
Cable Single-Leg Calf Raise
Cable
Medial gastrocnemiusLateral gastrocnemius
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