The Benefits – Standing calf raises develop the overall mass and strength of the calves. This is the best calf muscle exercise to work the upper and lower area of the calves. Standing calf raises will stimulate the calves more and allow you to build the diamond shaped calves.

Execution – Stand on a block of the calf raise machine and extend your heels out into space. Place your shoulders under the pads. Lower your heels as far as possible toward the floor. Keep your legs straight but not locked from the knees. Feel the calf muscles fully stretched. From the bottom of the movement, come up on your toes as far as possible, until you feel the calves fully contracted.

Tips - You can variate the position of your toes outwards or inwards to target in a particular area of the calf muscle. You can use a different variations working calf muscles, for example hack machine or smith machine. Use a platform under your feet to feel the strech in your calf. In order to work the lower area of the calves as well as the upper, bent your knees slightly and feel the calf muscles stretch to the maximum. Calfs will respond best for using high reps and low rest periods!

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