Standing calf raise on machine

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 56

Average per rep (lbs)*: 124

Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00366

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.

Exercise overview

Exercise tips and tricks

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