Machine Calf Raises
MachineStrength
Machine Calf Raises is a strength exercise performed on a dedicated calf raise machine, where you position your shoulders or back against the pad, place the balls of your feet on the platform, and raise your heels by contracting your calves against resistance. Its primary purpose is to build strength, size, and endurance in the gastrocnemius and soleus muscles of the lower legs. It benefits athletes, bodybuilders, and anyone seeking to improve lower leg power and stability, especially those needing isolated calf development.
How to Perform Machine Calf Raises
- 1Sit on the machine calf raise seat and adjust the thigh pads to secure your legs just above the knees, preventing movement.
- 2Place the balls of your feet on the foot platform edge, with heels hanging off, toes pointed forward or slightly outward.
- 3Select your desired weight on the machine stack and grip the handles lightly for stability.
- 4Start with heels dropped low below the platform level (stretched position), knees straight but not locked.
- 5Inhale, then exhale as you press through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top.
- 6Pause briefly at the top for 1 second, then inhale as you slowly lower your heels back to the stretched position.
- 7Repeat for the prescribed number of reps, maintaining control throughout.
- 8Key form tips: Keep knees straight and avoid bouncing; use a full range of motion from full stretch to full contraction; if heels don't drop fully, adjust machine or foot position. Common mistakes: Using momentum instead of slow, controlled reps; locking knees or letting heels rise too early.
