How to do a machine standing calf raise

Setup:

1. Position: Step into the standing calf raise machine. Place the balls of your feet on the platform edge, with your heels hanging off.
2. Pad Placement: Position yourself under the shoulder pads and stand up straight to lift the weight.

The Movement:

1. Lower: Slowly lower your heels as far as you can to get a deep stretch in your calf muscles.
2. Raise: Exhale and press through the balls of your feet to raise your heels as high as possible.
3. Squeeze: Squeeze your calves at the top of the movement and hold for a second.
4. Repeat: Slowly lower back down and repeat for the desired number of reps.

Tips:

• This exercise primarily targets the gastrocnemius, the larger, more visible calf muscle.
• Keep your knees straight but not locked out.
• Avoid bouncing the weight; use a controlled tempo.