Standing Calf Raise Machine
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Gastrocnemius, Soleus
Secondary muscle groups
Tibialis Posterior, Peroneals
Movement pattern
Standing Plantarflexion Under Load
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Load the gastrocnemius in the knee-extended position where it contributes most.
How it fits the system. A beginner-level standing plantarflexion under load entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Gastrocnemius, Soleus
Secondary muscles
Tibialis Posterior, Peroneals
Movement pattern
Standing Plantarflexion Under Load
Equipment
Machine
Difficulty
Beginner
How to Perform
- Set the shoulder pads so the body is upright with the balls of the feet on the platform.
- Lower the heels as far as the ankle allows and pause one second in the stretch.
- Rise onto the toes as high as possible and pause one second.
- Lower under control and repeat.
Coaching Cues
- "Pause at the bottom, pause at the top."
- "Knees stay long."
- "Do not bounce."
Common Mistakes
- Bouncing through a short range.
- Bending the knees to cheat the load up.
Progressions & Regressions
Progressions
Add load, add a longer pause, or slow the eccentric.
Regressions
Bodyweight calf raise, or reduce load.
When to Use It
When to use
Calf hypertrophy and Achilles tendon loading.
When not to use
Acute Achilles pain.
Programming
8–15 reps, 3–4 sets, 60–90 seconds rest.
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