DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Sit on a seated calf raise machine with the balls of the feet on the edge of the platform and heels hanging off; set the knee pad on the front of the thighs just above the knees.
- 02
Hold the knee pad or handles and release the safety lever.
- 03
Exhale and raise the heels as high as possible, pausing about one second at the top.
- 04
Inhale and lower the heels under control below the platform until you feel a calf stretch; re-engage the safety lever after the set.
Common mistakes
- Using only a small middle part of the range.
- Rocking the body to bounce the weight.
- Bouncing quickly out of the bottom.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceStanding Calf Raise (Machine)
Equipment needed: Machine
When it applies: Use when the standing machine is taken; the bent-knee position works the deeper calf more, and loads are not compared. (AI-assisted translation, pending review)
- Instead of this exercise, doStanding Calf Raise (Machine)
Equipment needed: Machine
When it applies: Use when the seated machine is taken; loads are not compared. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.