What are standing calf raises ?
Standing calf raises are a single-joint exercise that emphasizes the gastrocnemius muscles, partially deactivating the soleus. This exercise is crucial for well-developed calves and can be performed using a machine or a guided frame.
If you lack equipment, you can turn to calf raises on the leg press machine or do the exercise using your body weight, for example, on a step.
How to do standing calf raises ?
Standing calf raises on the guided frame:
- Place a step under the guided frame slightly behind the bar.
- Step onto the platform with only the balls of your feet, heels hanging off.
- Position the bar on your trapezius and push onto the balls of your feet to unhook the bar.
- Let your heels drop until you feel a stretch in the muscles.
- Push onto the balls of your feet, leaning forward slightly, and emphasize the contraction at the top of the movement.
Seated calf raises on the machine :
- Step onto the calf raise machine, placing your trapezius against the pads and the balls of your feet on the platform.
- Adjust the machine so you can’t fully extend your legs without exerting force; otherwise, it’s set too high.
- Push on your knees to unhook the machine, putting tension on your calves.
- Let the machine press downward, allowing your heels to drop.
- Once you feel the stretch in your calves, push with the balls of your feet, leaning slightly forward to emphasize the contraction.