Single Leg Standing Calf Raise (Machine)
Complete guide to Single Leg Standing Calf Raise (Machine). Learn proper form, technique, and execution. Targets Calves — Outer Calf, Inner Calf. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Single Leg Standing Calf Raise (Machine)
Add the appropriate amount of weight and position yourself on the standing calf raise machine.
Place the ball of one foot on the platform with your heel hanging off, keeping your other foot raised.
Rest your shoulder under the pad and engage your abs.
Take a breath and press upward by extending your ankle, squeezing your calf at the top and exhale.
Slowly lower your heel back down as far as comfortable and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |