Stand on the machine platform and raise and lower your heels to perform plantarflexion, working the calf muscles. The movement involves a controlled lift onto the balls of the feet and a slow descent of the heels.
How to do the Standing Calf Raise (Machine)#
- Adjust the machine so the pad and platform allow the balls of your feet to sit on the raised surface with your heels free to drop below it.
- Stand tall with a slight bend in the knees and your chest upright.
- Exhale and press through the balls of your feet to lift your heels as high as possible, contracting the calves.
- Hold the top position briefly to feel the contraction.
- Inhale and lower your heels slowly and under control back to the starting position.
Muscles worked#
- Primary: Calves
Common mistakes#
- Locking the knees instead of keeping a slight bend.
- Bouncing or using momentum to lift the heels.
- Lowering the heels too quickly and losing control.
