Standing Machine Calf Raise.

Make every rep count.

1. 01

   Set the shoulder pad height so it sits comfortably on your shoulders when you stand tall.

2. 02

   Step under the pad and place the balls of your feet on the edge of the platform, toes pointing straight forward. Let your heels hang off the back.

3. 03

   Stand up straight to lift the pad off the stop. Keep your core braced, chest up, and knees mostly straight but not locked.

4. 04

   Slowly lower your heels by bending only at the ankles until you feel a full stretch in your calves.

5. 05

   Press through the balls of your feet to rise as high as you can, squeezing your calves at the top. Exhale as you lift.

6. 06

   Control the movement—no bouncing—and repeat for the prescribed reps.