Standing Machine Calf Raise
Standing machine heel raise for calves.
- Primary muscleCalves
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Calves
- Machine
How to do the Standing Machine Calf Raise
4 steps, in the order you do them.
- Place your shoulders under the pads and the balls of your feet on the edge of the platform.
- With your knees extended but not locked, lower your heels until you feel a stretch.
- Rise as high as possible onto your toes and hold for a second.
- Lower in a controlled way without bouncing.
Muscles worked
Common Standing Machine Calf Raise mistakes
What goes wrong most often when you do the Standing Machine Calf Raise, and how to fix it.
The pads aren't on your shoulders and your back arches.
Adjust the height so the pads rest on your shoulders with your knees nearly straight and your torso vertical.
You only put the tips of your toes on the edge and your foot slips.
Place the balls of your feet on the edge, with the arch of your foot hanging off the platform.
You bounce at the bottom using the stack's weight instead of pausing in the stretch.
Pause for a second with your heel down before rising, without letting the plates clank.
Alternatives to the Standing Machine Calf Raise
They work the calves with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 22 of the 36 routines.
- Beginners3 × 12–15
- Experienced3 × 12–15
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 12–15 | 1:00 |
| Beginner Full Body 3 Days | Beginner | 3 × 12–15 | 1:00 |
| Beginner Upper-Legs 4 Days | Beginner | 3 × 12–15 | 1:00 |
| Calf specialization · Beginner | Beginner and intermediate | 3 × 12–20 | 1:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 12–15 | 1:00 |
| Intermediate Upper-Legs 4 Days | Intermediate | 4 × 12–15 | 1:00 |
| Upper-Legs 5 Days | Intermediate | 4 × 12–15 | 1:00 |
| PPL 3 Days | Beginner and intermediate | 3 × 12–15 | 1:00 |
Rest between sets, in minutes. And 14 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Standing Machine Calf Raise
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
More calves exercises
Plate-Loaded Seated Calf RaiseCalves · Machine
Wall Tibialis RaiseCalves · Bodyweight
Calf Press on Leg PressCalves · Machine
Machine Donkey Calf RaiseCalves · Machine
Frequently asked questions
What muscles does the Standing Machine Calf Raise work?
The Standing Machine Calf Raise works mainly the calves.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 12 to 15 reps with 1 minute of rest. With more experience, 3 sets of 12 to 15 reps with 1 minute of rest.
Which routines include the Standing Machine Calf Raise?
It appears in 22 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Beginner Full Body 3 Days, and Beginner Upper-Legs 4 Days.