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BeginnerLegsMachineIsolation

Calf Raise (Standing)

An isolation exercise for the calf muscles using a calf raise machine or Smith machine for loaded standing calf raises.

Calf Raise (Standing) demonstration

Visual demonstration — Calf Raise (Standing)

Muscles Worked

Gastrocnemius (Primary)Soleus

Step-by-Step Instructions

  1. 1Stand on the edge of a step or calf raise platform
  2. 2Place the balls of your feet on the edge with heels hanging off
  3. 3Rise up onto your toes as high as possible
  4. 4Squeeze your calves at the top for 1-2 seconds
  5. 5Lower your heels below the platform for a full stretch

Training Recommendations

Strength
Sets4-5
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets3-4
Reps20-30
Rest30-45 sec

Tips & Variations

  • Use a full range of motion—stretch and squeeze
  • Pause at the top and bottom of each rep
  • Vary toe angle to hit different calf heads

Common Mistakes to Avoid

  • Bouncing at the bottom
  • Not using full range of motion
  • Going too heavy with poor form

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