Machine Standing Calf Raise

1. Stand upright with feet shoulder-width apart. If using weights, hold a dumbbell in each hand at your sides or use a barbell on your back. Alternatively, you can perform this exercise on a calf raise machine.

2. Place the balls of your feet on an elevated surface (like a block or the edge of a step) if available, with your heels hanging off.

3. Engage your core and keep a straight posture without bending at the hips or knees.

4. Push through the balls of your feet to raise your heels as high as possible off the ground, ensuring you’re driving with your calf muscles. Your knees should remain extended but not locked.

5. Pause at the top of the movement for a moment, contracting your calf muscles.

6. Slowly lower your heels back down below the level of the step or block, feeling a stretch in your calf muscles.

7. Repeat for the desired number of reps and sets.

Make sure to control the motion throughout the exercise, and avoid bouncing at the bottom to reduce momentum and increase muscle activation. If balance is a concern, perform the exercise near a wall or a sturdy object to help maintain stability.

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