EXERCISE GUIDE
Standing Machine Calf Raise
A shoulder-pad machine exercise for the calves. Raise and lower your heels around securely supported forefeet while keeping knees and torso steady.
01Muscles used
Main muscles
- Gastrocnemius
- Soleus
Assisting & stabilizing muscles
- Abdominal, back and hip muscles (stabilize alignment)
- Foot and other ankle muscles (support contact and balance)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Follow the machine setup. Place both forefeet securely on the platform, including the big-toe balls, with heels free beyond the edge.
- Set both shoulders under the pads, clear of the neck, and hold the handles. Brace with knees nearly straight and softly unlocked.
- Exhale and raise the heels smoothly. Let the body and shoulder support rise together; pause briefly without changing the knee angle.
- Inhale and lower slowly to a comfortable bottom, keeping both forefeet and shoulders in contact.
04Technique cues
- Keep feet in place and avoid rolling onto their outer edges.
- Move through the ankles without bouncing or arching your back.
05Cautions
- Identify the safety/rest position first. Stop and securely support the load before adjusting or stepping out.
- Keep hands clear of moving parts. Stop for pain, slipping feet or dizziness.