Setup
Position your shoulders under the pads of the calf raise machine with your feet hip-width apart on the platform, balls of your feet on the edge and heels hanging off. Stand tall with your legs straight but knees not locked.
How to do it
- Drive through the balls of your feet to raise your heels as high as possible.
- Pause briefly at the top position while squeezing your calves.
- Lower your heels below the platform level in a controlled manner to get a full stretch.
- Keep your core tight and torso upright throughout the entire movement.
- Move smoothly without bouncing at the bottom or top of the rep.
Watch out for
- ✗Bending the knees during the movement reduces calf activation and turns it into a leg press.
- ✗Rushing through reps without pausing at the top or getting a full stretch at the bottom.
- ✗Leaning forward or backward instead of maintaining an upright posture throughout.