Fitness

Standing Calf Raises Guide

Standing Calf Raises Guide

FEATURES

MUSCLES

Calves

EQUIPMENT

Machine, Dumbbells

DIFFICULTY

Moderate

These exercises target the calf muscles and promote hypertrophy and growth in that region while giving them the chiseled look.

MEDIA

INSTRUCTIONS

Prep

Adjust the machien based on your height and pace your shoulders under the machine and load the machine with appropriate weights.

Start

Lift the the padding, remove any safety lock and lower the padding until your calves are in full extension while locking the front ball of your feet on top of the block. Keep the toes forward while giving the knees a slight bend. Keep your back upright.

Movement

Push the padding up by raising your calves and extending your ankles while ensuring that your knees don't move.

Pause for a moment and slowly lower the weight down to the start position.

End

Once completing your set, re-rack the weights as needed or wipe down the equipment used.

TIPS

You can perform this movement using dumbbells or kettle bells on a platform(eg. stairs) to isolate the calf muscles.

The exercise can also be performed using body weight but would require higher repetitions

Higher reps will help with more stimulation and growth compared to low reps and high weight.

You can perform seated calf raises as well using the machine or simply putting a couple of dumbbells on your thighs while sitting on a bench and performing the same movement without using a machine. The seated version isolates the calves without putting stress on the upper legs.

Do you have more tips? Post in the comment below.

ALTERNATIVES

  • Moderate

Dumbbell Calf Raises

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