Standing Calf Raises: Feet Shoulder-Width, Toes Straight

Anatomy and Physiology of the Standing Calf Raise: Feet Shoulder-Width, Toes Straight

The standing calf raise strengthens the muscles of the calves, primarily the gastrocnemius. The gastrocnemius is typically comprised of relatively fast-twitch fibers, whereas the soleus is composed of mostly slower-twitch fibers. While the gastroc is more responsible for propulsion, the soleus is more responsible for stabilization, or steering.

Due to the performance requirements of the foot and the ankle – they must be able to absorb ground force from all angles – it makes sense to do a variety of exercises for the calves in strength training programs. This particular version focuses attention on the middle aspect of the gastrocnemius.

Instruction for Standing Calf Raise: Feet Shoulder-Width, Toes Straight

Before you can perform any calf raise, you must perform some initial set up. To properly adjust the machine to perform the exercise, position the top lever of the Standing Calf Raise machine at a level that is below your shoulders when you stand on the foot plate.

Now, step under the shoulder pads, and step onto the foot plate. Your feet should be hip-width apart with your toes pointing straight ahead. Position your metatarsals – the balls of your feet – so that they are on the footplate, with the rest of the foot – the arch and the heels – hanging off the back. Stand up straight under the shoulder pads, straighten your knees without locking them, and inhale.

As you exhale, press your metatarsals down on the footplate, and raise your heels as high as you can.

Once at the top of the range, inhale and lower your heels toward the floor until your calves are fully stretched.

Tips for Performing Standing Calf Raise: Feet Shoulder-Width, Toes Straight

• Keep the spine neutral and maintain an erect posture while performing the calf raise exercise.
• Do not lock out the knees in hyperextension when raising your heels to lift the weight. The legs should be straight, but the knees should be soft.
• Make sure you go through the full range of motion on both the concentric and eccentric parts of the movement. Raise your heels all the way when lifting the weight. Drop your heels until you feel a full calf stretch when lowering the weight.
• Reference the video below to see how to perform the Standing Calf Raise v. 22

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