Machine Standing Calf Raise

oec:machine-standing-calf-raise

An ankle isolation exercise performed on a dedicated machine to build the calves through loaded plantarflexion.

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Also called: Standing Calf Raise, Standing Machine Calf Raise, Standing Calf Raises

How to do it

Adjust the shoulder pads so that you must slightly bend your knees to step underneath them.
Place the balls of your feet on the edge of the foot block with your heels hanging off.
Straighten your knees to lift the weight stack, disengage the safety lever if present, and align your torso vertically with a braced core.

Lower your heels smoothly below the level of the block until you feel a deep stretch in your calves.
Pause briefly at the bottom to eliminate the stretch-shortening reflex.
Drive through the balls of your feet to press upward into full plantarflexion, lifting your heels as high as possible.
Squeeze your calves at the peak contraction for one to two seconds before lowering under control.

Exhale as you press onto your toes; inhale as you lower your heels into the stretch.

Bouncing out of the bottom position using the Achilles tendon reflex instead of muscular effort.: Incorporate a deliberate one-second pause at the bottom of each repetition.
Bending and extending the knees to turn the movement into a squat-assist.: Keep your knees held in a fixed, nearly straight position throughout the entire set.
Cutting the range of motion short at either the stretch or the peak contraction.: Use a load that permits full ankle dorsiflexion and complete elevation onto the balls of your feet.

Ensure your footwear provides reliable traction on the edge of the foot block to prevent slipping.

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