Legs · 2–1–3
Standing Calf Raise
Learn Standing Calf Raise with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Gastrocnemius, Soleus.
- Equipment
- Standing calf-raise machine
- Suggested tempo
- 2–1–3
PRIMARY MUSCLES
Gastrocnemius · Soleus
SUPPORTING MUSCLES
Tibialis posterior · Intrinsic foot muscles
Setup
- Secure the forefeet on the platform with the heels free to move and the feet parallel.
- Set the shoulder pads, stand tall, and keep the knees straight without forceful locking.
- Hold the handles and confirm the platform, safety stop, and load are secure.
Execution
- Lower the heels slowly to a controllable calf stretch and pause without bouncing.
- Press the forefeet into the platform and raise the heels vertically.
- Hold the top for about one second without rolling the ankles inward or outward.
- Return through the full range for about three seconds without rebounding.
Breathing
- Inhale and create 360-degree abdominal pressure before moving so the rib cage and pelvis remain stable.
- Exhale gradually through the hardest portion, then inhale during the controlled return.
Common mistakes
- The knees pump or the body bounces instead of moving through the ankles.
- Only a short top range is used without a controlled stretch.
- The ankles roll inward or outward or the forefeet lose secure platform contact.
Safety
- Adjust the pivot, seat, restraints, and safety stops and confirm the weight stack remains secure throughout.
- Use only a load that preserves joint alignment, normal breathing, and a controlled return.
- Stop and seek qualified help for sharp pain, numbness, or weakness in the lower back, hips, knees, or ankles.
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