How to do a Standing Machine Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Calf Raise Machine
Workouts with Standing Machine Calf Raise
Target muscles worked
Instructions for Proper Form
This exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Stand upright in a calf raise machine with the pads resting on your shoulders and your forefoot secured on top of the platform.
- Hang your heels off of the platform and slightly flex your ankles to drop heel slightly to the floor.
- Brace your core to maintain a neutral spine before extending your ankles to raise your heels.
- Once you’ve reached full ankle extension, return to the starting position.
Weight & 1 Rep Max Calculator
Average Standing Machine Calf Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps70lbs1 Rep Max90lbs
- intermediate8reps90lbs115lbs
- advanced8reps100lbs125lbs
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Alternatives & Variations to Standing Machine Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 1,219 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
2. Calf Press
91.6 mSCORESWAPPED 632 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Standing Machine Calf Press
80.3 mSCORESWAPPED 410 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
4. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 199 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
5. Smith Machine Calf Raise
77.6 mSCORESWAPPED 178 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
6. Calf Raise
75 mSCORESWAPPED 168 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
7. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 165 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
8. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 126 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
9. Single Leg Standing Calf Raise
72 mSCORESWAPPED 99 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
10. Barbell Seated Calf Raise
68.8 mSCORESWAPPED 82 TIMESBarbell Seated Calf Raise is a variation on the more standard Calf Raise. Like other Calf Raises, this is an isolation exercise that targets your calves. By performing this exercise while seated, you add significantly more stability to the movement since you don’t need to worry about balancing to stay standing. This can help you focus more of your attention on exertion rather than stability.