Fitness Training Exercises

Strength Training - Calves
Standing Calf Raise (Machine)

Equipment Required:

Standing calf raise machine
(Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance.
Sit on the seat with back straight.
Place the balls of the feet on the edge of the platform, shoulder-width apart.
Slowly lower heels toward the floor until a comfortable stretch is felt in the calf (note level of shoulders.)
Lower heels below the foot support until a comfortable stretch is felt.
Adjust height of the shoulder pad so that is rests on shoulders while standing in lowered position.

Actions To Execute Exercise:

Breathing Technique

Exhale while raising heels; inhale while lowering to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the ankles and calves (gastrocnemius, soleus).

Variations On This Exercise:

Some machines use a belt rather than shoulder pads. In this case, place the belt around your waist and hook it to the weight stack. (Caution: An excess amount of weight with this type of machine can stress the lower back.)
This exercise can be done with the toes pointing inward or outward for slightly different conditioning effects.

Precautions /Contraindications:

Avoid lowering heels beyond a comfortable position.
This exercise may be contraindicated for some individuals with ankle, knee or back problems, arthritis or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
This exercise works the soleus muscle more than the gastrocnemius and therefore is a good ankle strengthening exercise.