- Adjust the padded lever of the calf raise machine to fit your height.
- Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.
Variations: There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well.
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Tip: Standing Calf Raises
Jan 17, 2013 10:52 AM: hold and stretch. high reps
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Review: Standing Calf Raises
Dec 17, 2012 5:39 AM: Great, good range of motion with soft bent knees. High reps 20 x 4-5 sets at least 2 times a week.
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Review: Standing Calf Raises
Jul 16, 2012 10:01 PM: is it good to try with weights in your hands?
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Review: Standing Calf Raises
Jun 17, 2012 12:32 PM: stretch
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Review: Standing Calf Raises
May 3, 2012 11:28 AM: 4 sets, 20 reps, blows my muscles
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Review: Standing Calf Raises
Mar 7, 2012 12:34 PM: you can use a lot of weight with this machine to build bulk, but if you want to get cut up, go medium weight, 15-20 reps with a wider range of motion than you would with heavy weight
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Review: Standing Calf Raises
Jan 26, 2012 11:41 PM: Really works the calves.
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Tip: Standing Calf Raises
Nov 18, 2011 1:12 PM: To help on endurance, find yourself a good flight of stairs. At least a flight that will take you to a next floor. Start from the bottom knock out 3 to 5 reps. Take a step up and repeat the set again. Make sure to mix which foot you use to step up from left to right to feel a burn in your thighs...+See More
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Review: Standing Calf Raises
Nov 4, 2011 5:11 AM: i do 3 sets of 15 with this and then holding one 60 pd dumbbell i do one leg calves and a board. its a killer calf workout
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Tip: Standing Calf Raises
Aug 5, 2011 5:12 AM: do this exercise with each leg alone!!!it really does more work!!!