1. Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
2. Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
3. Stand with your feet hip-width apart and pointing directly ahead.
4. Straighten your legs as you lift the selected weight clear of the rest of the stack.
1. Rise up on your toes as high as possible.
2. Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.
• Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
• Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
• Do not bounce up from the bottom - keep the movement smooth and continuous.
• Keep your body straight - do not hunch.
Toes pointing out: Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in: Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Smith machine calf raise: Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.