Best Calves Workouts With Weight Machines For Women

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About

Weight machines offer targeted movement patterns, enabling users to efficiently focus efforts on specific muscle activation while providing enhanced stability for a controlled exercise execution.

Engaging the calf muscles—located between the ankle and knee and primarily responsible for plantar flexion—is effectively achieved through isolated exercises like variations of calf raises.

While optimal exercises for targeted muscle adaptation are consistent across genders, preferences and physiological considerations often guide workout customization; for instance, recommendations for women are tailored to averages of individuals around 5'5", 140 lbs, and 34 years old, with provisions for varying ability levels.

Leveraging weight-machine-based calf exercises ensures both beginner-friendly safety and the capability to accommodate advanced exertion levels.

Workout 1

Calves

The 4 Best Calves Exercises with Weight Machines for Women

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Seated Machine Calf Press
Seated Machine Calf Press demonstration video — proper form for this exercise.
SETS LOGGED
1,278,080
Calves Strength
95 mScore
Calves
Calf Raise Machine
The Seated Machine Calf Press is an exercise that targets the calf muscles using a machine for stability. It helps build muscle strength in your calves effectively and safely.
How to do it
1. Sit upright in the calf press machine with the pad on your thighs above your knees.
2. Put your forefoot on the lower bar and let your heels drop down.
3. Hold onto the support handles for balance.
4. Push through your forefoot to lift your heels as high as possible.
5. Lower your heels back to the starting position.
Sets, Reps, Weight
1
8reps
65lbs
2
8reps
65lbs
3
8reps
65lbs
Full Video & Instructions
2. Standing Machine Calf Press
Standing Machine Calf Press demonstration video — proper form for this exercise.
SETS LOGGED
527,786
Calves Strength
88 mScore
Calves
Calf Raise Machine
The Standing Machine Calf Press helps strengthen and build the calf muscles using a machine for better control. It focuses specifically on the calves, making it great for muscle development.
How to do it
1. Stand up straight in the calf raise machine with the pads on your shoulders and your toes on the platform.
2. Let your heels hang off the edge and lower them slightly towards the floor.
3. Engage your core, then push through your toes to lift your heels up as high as possible.
4. Slowly lower your heels back to the starting position.
Sets, Reps, Weight
1
8reps
65lbs
2
8reps
65lbs
3
8reps
65lbs
Full Video & Instructions
3. Smith Machine Calf Raise
Smith Machine Calf Raise demonstration video — proper form for this exercise.
SETS LOGGED
410,876
Calves Strength
91 mScore
Calves
Smith Machine
The Smith Machine Calf Raise is a strength exercise that targets the calves using a Smith Machine. It allows you to lift more weight than just your bodyweight by providing stability and support during the movement.
How to do it
1. Set the Smith Machine bar just below shoulder height.
2. Position yourself in a quarter squat under the bar, resting it below your neck.
3. Lift the bar off the hook and stand up straight.
4. Stand with feet hip-width apart and slightly angled out.
5. Raise your heels off the ground by extending your ankles.
6. Make sure to keep your hips aligned under your shoulders as you fully extend your ankles before lowering back down.
Sets, Reps, Weight
1
8reps
70lbs
2
8reps
70lbs
3
8reps
70lbs
Full Video & Instructions
4. Smith Machine Reverse Calf Raises
Smith Machine Reverse Calf Raises demonstration video — proper form for this exercise.
SETS LOGGED
26,522
Calves Strength
79 mScore
Calves
Smith Machine
The Smith Machine Reverse Calf Raise targets your calf muscles and helps improve strength and muscle growth. By standing on a raised surface, you can move your ankles through a larger range of motion.
How to do it
1. Set the Smith machine bar just below shoulder height.
2. Stand on a platform with heels hanging off the edge.
3. Rest the bar on the back of your neck and stand upright.
4. Lift your toes towards your shins by flexing your ankles.
5. Keep your hips aligned under your shoulders and return to the starting position.
Full Video & Instructions