The machine standing calf raise is an isolation exercise which builds muscle and strength in the gastrocnemius and soleus muscles which make up the calves. Now, calves are a tricky muscle to train since they need a lot of heavy stimulus and consistency to get them to grow.
But the machine standing calf raise is an excellent way to hit them hard and you can really overload the muscle. Calves can be trained daily with moderate and heavy alternating days because we walk on them daily and using light weights is not effective for a growth stimulus.
So, include more calf training in your workouts and be consistent for the best results possible.
In This Exercise:
- Target Muscle Group: Gastrocnemius, Soleus
- Type: Strength
- Mechanics: Isolation
- Equipment: Standing calf raise machine
- Difficulty: Beginner
- Stand on the platform and position your shoulders under the support pads. Grab onto to handles.
- Then, place the balls of your feet on the edge of the platforms so your heels are hanging off.
- Now, flex your calves and lift your heels as high as you can. Exhale during this portion of the exercise.
- Slowly lower your heels until you feel a slight stretch in your calf muscles. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- Do not overstretch your calves during the negative portion of the exercise.
- Alternate moderate and heavier days for muscle growth.
- The machine standing calf raise targets the gastrocnemius and the soleus muscles which make up the calves.