Standing Calf Raises
Stand at the machine with a straight back, shoulders under the pads, and the balls of the feet on the foot plate, with the calves relaxed and the heels hanging down:
- Rise up by extending (planter flex) the feet, keeping the knees straight.
This exercise uses the triceps surae. Move the feet through the complete range of flexion with each repetition in order to stretch the muscles properly. In theory, it is possible to isolate the medial gastrocnemius by pointing the toes out and to isoltate the lateral gastronemius by pointing the toes in. But in practice, this is difficult to achieve. Only seperating the work of the soleus and gastronemius is easy to achieve. This is done by flexing the knees to relax the gastronemius and to put more effort on the soleus.
Variations
Perform the exercise at a frame with a wedge under the feet or with a free bar with out the wedge for more balance; however, this reduces the amplitude of movement.
