Calf Raises

Standing Calf Raise Machine –Targets target the gastrocnemius, the larger, upper calf muscle, and also engage the soleus muscle located beneath it.
Seated Calf Raise -  This targets the soleus muscle, which lies underneath and lower the gastrocnemius.

Calf Raises

These two machines are by far best way to perform this exercise as it's more stable and you can load it more.

Standing Calf Raise

For a standing calf raise machine, adjust the shoulder pads so you don’t have to dip too low to squat the weight up, but can go high enough to get full range of motion.

• With feet shoulder width apart, place the balls of your feet on the platform, with your heels hanging off the edge. 
• Keep the whole body braced throughout and your legs straight.
• Press through the balls of your feet to lift the weight, extending your ankles and raising your body upwards. ​Use full range of motion.
• At the top of the lift, hold for 1-4 seconds.
• Then, slowly lower the weight back to the starting position under control.
• Don't bounce the reps

Seated Calf Raise

Adjust the seat so that your knees are comfortably positioned under the pads, and your feet can rest flat on the platform

• With feet shoulder width apart, place the balls of your feet on the platform, with your heels hanging off the edge. ​
• ​Press through the balls of your feet to lift the weight, extending your ankles and raising your body upwards. ​Use full range of motion.
• At the top of the lift, hold for 1-4 seconds.
• Then, slowly lower the weight back to the starting position under control.
• Don't bounce the reps