Machine Calf Raise

Muscles worked by the Machine Calf Raise

Primary

CalvesGastrocnemiusSoleus

Also called: calf, calves, gastrocnemius, gastroc, soleus, deep calf.

Equipment

Standing Calf Raise Machine

Also called: standing calf machine, vertical calf raise, shoulder calf raise, machine calf raise, calf machine, plate-loaded calf raise.

How to do the Machine Calf Raise

1. Stand in the calf raise machine with the balls of your feet on the platform.
2. Position the shoulder pads firmly.
3. Lower your heels below the platform for a full stretch.
4. Push through the balls of your feet to rise onto your toes.
5. Squeeze your calves at the top.
6. Lower with control and repeat.

Form tips

• Keep your knees straight but not locked throughout the movement.
• Pause briefly in the stretched position instead of bouncing.
• Avoid cutting the range of motion short as fatigue sets in.

At a glance

Machine Calf Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Calf Raise
• Bodyweight Calf Raise
• Donkey Calf Raise
• Dumbbell Calf Raise
• Hack Squat Calf Raise
• Seated Calf Raise
• Standing Calf Raise
• Banded Ankle Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "machine-calf-raise",
  "name_en": "Machine Calf Raise",
  "name_de": "Maschine Wadenhebenmaschine",
  "name_es": "Elevación de Pantorrillas en Máquina",
  "description_en": "A standing machine exercise isolating the calves through a full stretch and rise onto the toes.",
  "description_de": "Ein stehendes Wadenheben an der Maschine, das die gesamte Wadenmuskulatur über die volle Bewegungsweite isoliert kräftigt.",
  "description_es": "Un ejercicio de aislamiento en máquina de pie que trabaja los gemelos y el sóleo con un recorrido completo del tobillo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "standing_calf_raise_machine",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius",
    "soleus"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "calf-raise",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand in the calf raise machine with the balls of your feet on the platform.",
    "Position the shoulder pads firmly.",
    "Lower your heels below the platform for a full stretch.",
    "Push through the balls of your feet to rise onto your toes.",
    "Squeeze your calves at the top.",
    "Lower with control and repeat."
  ],
  "instructions_de": [
    "Stelle dich in die Wadenhebemaschine mit den Fußballen auf der Plattform.",
    "Positioniere die Schulterpolster fest.",
    "Senke die Fersen unter die Plattform für eine vollständige Dehnung.",
    "Drücke durch die Fußballen und hebe dich auf die Zehenspitzen.",
    "Spanne die Waden am höchsten Punkt an.",
    "Senke kontrolliert ab und wiederhole."
  ],
  "instructions_es": [
    "Párate en la máquina de elevación de pantorrillas con los metatarsos sobre la plataforma.",
    "Coloca los rodillos de hombro firmemente.",
    "Baja los talones por debajo de la plataforma para un estiramiento completo.",
    "Empuja con los metatarsos para elevarte en los dedos de los pies.",
    "Aprieta las pantorrillas en la parte superior.",
    "Baja con control y repite."
  ],
  "tips_en": [
    "Keep your knees straight but not locked throughout the movement.",
    "Pause briefly in the stretched position instead of bouncing.",
    "Avoid cutting the range of motion short as fatigue sets in."
  ],
  "tips_de": [
    "Federe in der unteren Position nicht nach, sondern halte die Dehnung kurz.",
    "Halte die Knie gestreckt, ohne sie hart durchzudrücken.",
    "Verteile den Druck gleichmäßig über die Fußballen beider Füße."
  ],
  "tips_es": [
    "Evita rebotar en la parte baja para no perder tensión.",
    "Mantén las rodillas extendidas pero sin llegar a bloquearlas.",
    "Sube en vertical, sin inclinar los tobillos hacia fuera."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/machine-calf-raise-start.webp",
      "peak": "images/flat/machine-calf-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "machine-calf-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.