Calf Raise - Standing

Recommendations: 2-3 Sets, 15-20 Reps, 80 Wght

Beginner Calves Strength Standing Calf Raise Machine Push Gym

Purpose: This exercise works the calf muscle, specifically the gastrocnemius.

Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.

Adjust the shoulder pads on a calf machine to suit your height. Stand in the machine with the pads on your shoulders. The balls of your feet should be on the foot rest with the heels extending behind and in a negative position (heels lower than your toes). Straighten your legs. This is the starting position. Raise your heels with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions.

The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.