Standing calf raise on a machine

Keep your legs straight at the knees. Only the ankle joint should be flexed and extended. Go all the way down, then all the way up. Pause at the top. Perform the exercise at a moderate pace; avoid jerking movements.

Nuances and Mistakes

1. With heavy weights, the load on the spine can be quite significant. Therefore, it’s important to ensure that your back remains straight. Using a weightlifting belt can be beneficial as well.

2. The weight should be such that you can perform at least 10 full repetitions. However, remember that the calves "like" a high volume of repetitions since it can be quite difficult to make the gastrocnemius grow. Therefore, aim for 20-25 repetitions per set.

3. You should raise your heels as high as possible, taking a small pause at the very top.

4. The calf muscles consist of two heads (medial and lateral). To shift more of the load to the medial head, your toes should be turned outward at a 45-degree angle. To focus more on the lateral head, keep your feet parallel or slightly turn your toes inward.

5. You can also perform this exercise on one leg. However, this variation is better suited for experienced athletes, as it is significantly more challenging.