Stand on a machine foot platform and lift your heels by extending the ankles to work the calf muscles. Perform the movement in a slow, controlled manner through the full range of motion.
How to do the Machine Calf Extension#
- Set up with the balls of your feet on the platform, heels hanging off and the machine pad positioned comfortably against your shoulders or back.
- Unrack or begin with your heels lowered so your calves have a slight stretch.
- Drive through the balls of your feet to raise your heels as high as possible, extending at the ankle.
- Pause briefly at the top with tension in the calves.
- Lower your heels back down under control until you feel a stretch, keeping your torso still throughout.
Muscles worked#
- Primary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Bouncing at the top instead of using muscle control.
- Not lowering fully and cutting the range of motion short.
- Allowing the knees to bend or shift during the raise.
