Position yourself in a standing calf raise machine with the shoulder pads on your shoulders and the balls of your feet on the platform edge.
Stand up straight to lift the weight off the support, with your heels hanging off the edge of the platform.
Lower your heels as far as possible below the platform level, feeling a deep stretch in your calves.
Press through the balls of your feet to raise your heels as high as possible, fully contracting the calves.
Hold the top position for a 1-2 second squeeze, then lower slowly back to the stretched position.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 15-20 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 10-15 reps | Strength, high intensity/volume |