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Standing Calf Raise

A calf raise with the knees straight, emphasising the gastrocnemius through a full stretch and contraction. The primary standing calf builder.

DIFFICULTY
Beginner
EQUIPMENT
Machine
PRIMARY MUSCLES
Calves
ALSO WORKS
Gastrocnemius · Soleus
Standing Calf Raise
HOW TO DO IT
  1. 01Set the shoulders under the pads with the balls of the feet on the platform.
  2. 02Keep the knees straight but not locked hard.
  3. 03Lower the heels below the platform for a full stretch.
  4. 04Press up onto the toes as high as possible.
  5. 05Pause at the top, then lower under control.
COACHING CUES
  1. 01Full stretch at the bottom, full rise at the top.
  2. 02Keep the knees long.
  3. 03Pause and squeeze at the top.
COMMON MISTAKES
  1. 01Bouncing through a short range — use the full stretch and contraction.
  2. 02Bending the knees to cheat the weight up — keep them straight for the gastroc.
  3. 03Rushing the reps — slow the tempo, especially the stretch.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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