Standing Calf Raises

The standing calf raise is the main mass builder for the calf muscles of the legs. Calf raises done with a good heavy weight at a high intensity level will help build thick, diamond-shaped calves. The only real way to do these safely with heavy weight is to use a standing calf machine, trying to do this exercise with a barbell across the shoulders is too dangerous.

How to perform standing calf raises:

Bend your legs and place your shoulders in a comfortable position under the pads of the machine. Grasp the horizontal bars attached to the pads to steady your body in position as you do the exercise. Place your toes and the balls of your feet on the block of the machine, your feet set about shoulder-width apart. Straighten your body to bear the weight of the machine and allow your heels to sink as far below the level of your toes as possible to fully stretch your calf muscles.

Squeeze the calves until you rise up as high as possible on your toes in one slow, smooth movement. Slowly lower to the position in which your calves are completely stretched. Repeat the movement until you reach your required number of repetitions.
 

Calf Raises Start point:

Calf Raises Midway point:

Breathing technique for the standing calf raise.

Exhale as you lift up, inhale as the heels are lowered.

Standing calf raises exercise tips:

Try not to pause at any time during the upward or downward movements, only pause briefly at the top and bottom positions.

You can change the angle in which your toes point for more variation to this exercise.

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