Standing Calf Raise (Machine)
Complete guide to 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 Standing Calf Raise (Machine)
Add the appropriate amount of weight and position yourself on the standing calf raise machine.
Place the balls of your feet on the platform with your heels hanging off and rest your shoulders under the pads.
Engage your abs and take a breath.
Press upward by extending your ankles, squeezing your calves at the top and exhale.
Slowly lower your heels back down as far as comfortable and breathe in.
Repeat for the desired number of repetitions.
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 |