Calves
Rotary Calf Machine
The Rotary Calf Machine is a strength exercise on a machine for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Adjust the rotary calf machine so the hip pad sits across your hips when you stand on the foot platform.
- Place the balls of your feet on the platform edge, feet hip-width, and hold the handles.
- Lean into the pad with straight legs and let the heels drop into a stretch.
- Press through the balls of the feet to rotate the lever up as far as you can.
- Pause at the top and lower slowly back into the stretch.
Tips
- Keep the whole body rigid so the lever turns only from the ankles.
- Push evenly through both feet.
Common mistakes
- Bending the knees to start the lift.
- Using short reps without the stretch at the bottom.
- Letting the lever drop back quickly.
Muscles worked by the Rotary Calf Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Rotary Calf Machine alternatives
Same equipment
Different equipment
Easier
No equipment
Make it easier
Similar exercises
- Donkey Calf Raise
- Smith Machine Calf Raise
- Smith Machine Donkey Calf Raise
- Standing Calf Raise Machine
- Hack Squat Calf Raise
Frequently asked questions
What muscles does the Rotary Calf Machine work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Rotary Calf Machine good for beginners?
The Rotary Calf Machine is rated intermediate. If you are new, learn the Band Calf Raise first and build up from there.
What is a good alternative to the Rotary Calf Machine?
For example the Band Calf Raise, Cable Calf Raise and Bodyweight Calf Raise. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.