Standing Calf Raise

Setup & Positioning

"Stand on a calf raise machine platform or on a sturdy surface with the balls of your feet supported and your heels hanging slightly off. Keep your knees straight but not locked, core braced, and shoulders relaxed. Hold onto handles or support for balance if needed."

Key point: “The movement should come from your ankles, not from bouncing your whole body.”

Execution

"Press through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Pause briefly, then lower your heels slowly until they drop slightly below the platform level for a full stretch. Repeat with control."

Where You Should Feel It

• Gastrocnemius muscle working during the lift
• Ankle stabilizers engaging to keep you balanced

Where You Shouldn’t Feel It

• Sharp ankle or Achilles pain
• Knee discomfort from locking too hard
• Lower back strain from leaning excessively

Breathing

"Exhale as you raise up, inhale as you lower down."

Common Mistakes to Avoid

1. Bouncing at the bottom – Increases injury risk.
2. Partial range of motion – Go for a full stretch and squeeze.
3. Rolling ankles inward or outward – Keep weight centered.
4. Rushing reps – Time under tension builds strength.