What muscles does the Standing Calf Raise Machine work?

The Standing Calf Raise Machine mainly works the calves.

How many sets and reps of the Standing Calf Raise Machine?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Standing Calf Raise Machine?

Ankle Dorsiflexion Mobilization, Barbell Standing Calf Raise, Bodyweight Calf Raise and Dumbbell Calf Raise work the same main muscle.

Standing Calf Raise Machine

With shoulders under the pads, rise onto the toes to full height and lower to a deep stretch each rep.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Calves
Equipment: Machine
Movement: Legs

How to do the Standing Calf Raise Machine

The standing calf raise lifts a load on your shoulders by rising onto the balls of your feet. With straight knees it works both main calf muscles, while the seated version, with bent knees, shifts emphasis to the deeper soleus.

Set up

1Step under the shoulder pads and place the balls of your feet on the edge of the platform.
2Let your heels hang off the edge with your knees straight but not locked.

The movement

1Lower your heels until you feel a deep stretch in your calves and hold it for one to two seconds.
2Rise onto the balls of your feet as high as you can.
3Pause at the top before lowering again.
4Repeat without bouncing out of the bottom.

Cues

Pause in the stretch
Pressure through the big toe
Knees stay straight
All the way up

Common mistakes

Bouncing quickly through short reps.: Pause at the bottom and top of every rep so the muscle, not the tendon's rebound, does the work.
Bending the knees to push the weight.: Keep your knees straight and lighten the load.
Rolling onto the outside of the foot.: Keep pressure through your big toe and second toe as you rise.

Also works: Ankle stabilizers, Core

Make it easier

Use the Bodyweight Calf Raise on a step while holding a rail.

Make it harder

Work one side at a time with the Dumbbell Single-Leg Calf Raise.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Seated Calf Raise MachineMachine

Alternatives

Other exercises for the calves, for when the machine is taken or you want a change.

Questions

What muscles does the Standing Calf Raise Machine work?: The Standing Calf Raise Machine mainly works the calves.
What equipment do you need for the Standing Calf Raise Machine?: A machine.
How many sets and reps of the Standing Calf Raise Machine?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Standing Calf Raise Machine?: Ankle Dorsiflexion Mobilization, Barbell Standing Calf Raise, Bodyweight Calf Raise and Dumbbell Calf Raise work the same main muscle.

Program it for your clients

Coaches add the Standing Calf Raise Machine to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.