Standing calf raise

A toe platform is necessary to allow for descending lower and stretching the calf more effectively. At the top position, it's advisable to pause briefly.

The gastrocnemius muscle is one that "likes" a high volume of repetitions. During a workout, you should aim for 100-200 calf raises if you want to increase the size of this muscle.

Nuances and Mistakes

1. Beginners can start performing this exercise with both legs. Once it becomes easy to do 25 repetitions, you can begin to do it with one leg.

2. The thickness of the toe platform should be such that you can lower yourself quite low without touching the floor with your heel. Usually, a thickness of 6-8 cm is sufficient.

3. Using both legs is convenient for calf raises in the Smith machine. You do not need to focus on maintaining balance. However, if there is no Smith machine available, a barbell will work as well. With some practice, you'll learn to maintain your balance without any issues.

4. You should work through the full range of motion, smoothly and with a slight pause at the top position.

5. The calf muscles consist of two heads (medial and lateral). To shift the load more onto the medial head, you should point your toes outward at a 45-degree angle. To target the lateral head more, keep your feet parallel or slightly point your toes inward.