Standing Calf Raise (Machine)

The technique.

1. 01

   Position your shoulders under the pads, with the balls of your feet on the raised platform.

2. 02

   Keep your knees slightly bent but locked in position, and maintain a neutral spine.

3. 03

   Lower your heels down as far as comfortably possible, feeling a deep stretch in your calves.

4. 04

   Push through the balls of your feet, raising your heels as high as possible.

5. 05

   Squeeze your calves at the peak contraction, then slowly lower back down.

What goes wrong.

• ×Bending and straightening knees, turning it into a leg press.
• ×Not achieving a full stretch at the bottom or full contraction at the top.
• ×Using too much weight, leading to short, jerky movements.
• ×Rushing the movement, losing control and tension.
• ×Lifting heels off the platform, reducing stability.