Position yourself under the shoulder pads of the calf raise machine.
Place the balls of your feet on the edge of the foot platform.
Allow your heels to hang slightly off the platform.
Stand tall and brace your core.
Unlock the machine and support the weight with your calves.
Push through the balls of your feet to raise your heels as high as possible.
Squeeze your calf muscles at the top.
Pause briefly in the contracted position.
Lower your heels slowly until you feel a stretch in your calves.
Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The machine standing calf raise is one of the best exercises for building calf size and strength.
I like this exercise because it allows you to load the calves safely while moving through a large range of motion. Most people train calves too quickly and miss out on the stretch and contraction that drive results.
The standing variation places greater emphasis on the gastrocnemius, which is the larger calf muscle that contributes most to calf size and shape.
Add this exercise to your training if you want stronger calves, better ankle stability, improved athletic performance, and greater lower-leg development.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds calf size and strength
Targets the gastrocnemius muscle
Improves ankle stability
Enhances jumping and sprinting performance
Increases lower-leg muscular endurance
Allows progressive overload safely
Improves lower-body athletic performance
Frequently Asked Questions
Is the machine-standing calf raise good for beginners?
Yes. The machine provides stability and makes it easy to learn proper calf training technique.
What muscles does the machine standing calf raise work?
It primarily targets the gastrocnemius and soleus muscles of the calf.
Should I use a full range of motion?
Yes. Lower your heels fully and raise them as high as possible for maximum muscle activation.
How fast should I perform the exercise?
Use a controlled tempo and avoid bouncing through repetitions.
How many reps should I perform?
Aim for 10 to 20 reps, as calves often respond well to moderate to high repetition ranges.