EXERCISE PDF
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.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Gastrocnemius
- Soleus
Assisting & stabilizing muscles
- Abdominal, back and hip muscles (stabilize alignment)
- Foot and other ankle muscles (support contact and balance)
How 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.
Cautions
- 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.