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machine isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Standing Machine or Smith Calf Raise
Primary Muscles: calves
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
60s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Keep your knees straight (not hyperextended) to place the gastrocnemius in a full stretch.
- Lower your heels all the way down and pause for 2 full seconds at the bottom stretch to remove Achilles tendon bounce.
- Drive up onto the balls of your feet and hold for 1 second.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Seated Soleus Calf Raise
machine • beginner • Rest 60s
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Leg Press Straight-Leg Calf Press
machine • beginner • Rest 60s
Same movement pattern Easier setup
Single-Leg Elevated Dumbbell Calf Raise
dumbbell • beginner • Rest 60s