How to do the Machine Single-leg Standing Calf Raise
Place your shoulders under the pads and the ball of one foot on the edge of the step, the other leg lifted.
Lower your heel slowly as far as you can for a full stretch.
Rise onto your toes as high as you can and pause briefly.
Finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Stubborn but trainable. Standing raises with straight knees load the gastrocnemius, seated raises the soleus; go through a full stretch.
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