CALVES - Standing Calf Raise Machine

1. Pin a suitable weight and take position in the calf raise machine with the lifting pads across your shoulders and your toes on the foot plate. The toes are pointing forward and the back half of your feet and heels hang off the plate. You should maintain a slight bend at the knee and your head is up. Now, drop the heels down as low as possible without your toes slipping off the plate. This is your starting position.

2. Commence the upward phase by exhaling and contracting the calves so that you come up onto your toes. Take your ankles to the maximum height you can and squeeze and hold at the top part of the movement.

3. At this point, commence the descent by inhaling and slowly lowering the heels back to the starting position.