Description

This is a great exercise to increase the overall strength and lean mass of the calves. To increase the tension on the gastrocnemius muscle and increase its contractile efficiency, it’s recommended that you keep your legs in full extension while performing the movement. During execution, it’s important not to allow your hips to shift forward due to the unnecessary stain that will be placed on the lumbar joints. Also, another common mistake is to flex the neck forward. Doing this will increase the stress on the cervical disks of the neck.

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Execution

1. Approach machine, select appropriate weight, place balls of feet on the platform and comfortably place your shoulders under the pads. Grasp the handles as well.
2. Exhale and rise up onto big toe. Rising up onto the big toe is efficient in activating some of the assistor muscles involved with running and jumping. Ensure that knees stay extended and all the movement occurs at the ankle joint.
3. Inhale and lower down at a controlled speed until a light stretch is felt in the calf muscle.
4. Repeat until the desired number of repetitions are completed.

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Turning the toes inward will draw recruitment from the tibialis posterior which is located on the inside of the calf.

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Turning the toes outward will draw recruitment from the peroneal muscle group which is located on the outside of the calf.

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If equipment availability is a factor, you can perform standing calf raises on a staircase. The raises can be done with both legs together or one leg at a time.

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Another version of the standing calf raise exercise can be done by using a step-platform and a smith machine.