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Calves

Single Leg Standing Calf Raise Machine

The Single Leg Standing Calf Raise Machine is a strength exercise on a machine for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 54% and calves (soleus) 35%.

Level: IntermediateEquipment: MachineSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set the shoulder pads of the standing calf machine just below shoulder height and step under them.
  2. Place the ball of the working foot on the platform edge and lift the other foot behind you.
  3. Straighten the knee to take the weight and let the heel drop into a stretch.
  4. Rise onto the toes as high as you can.
  5. Pause, lower slowly, finish the set and switch legs.

Tips

  • Start with about half your two-leg weight.
  • Keep the hips square under the pads, do not tilt toward the working side.

Common mistakes

  • Bending the knee to push the weight.
  • Resting the free foot on the platform to help.
  • Using a short range without the stretch.

Muscles worked by the Single Leg Standing Calf Raise Machine

  • Calves (gastrocnemius) Primary54%
  • Calves (soleus) Primary35%
  • Tibialis anterior Stabilizer4%
  • Gluteus medius Stabilizer3%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%

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.

One leg at a time. 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.

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Frequently asked questions

What muscles does the Single Leg Standing Calf Raise Machine work?

Mainly the calves (gastrocnemius) and calves (soleus).

Is the Single Leg Standing Calf Raise Machine good for beginners?

The Single Leg Standing Calf Raise Machine is rated intermediate. If you are new, learn the Smith Machine Single Leg Calf Raise first and build up from there.

What is a good alternative to the Single Leg Standing Calf Raise Machine?

For example the Single Leg Calf Raise, Single Leg Dumbbell Calf Raise and Smith Machine Single Leg Calf Raise. They train mostly the same muscles, some with different equipment.

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