Things You'll Need:
- Standing calf machine
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Step 1
Find the standing calf machine in your gym. This machine will look just like a weight stack with two shoulder pads attached to it. The pad height is usually adjustable to height. You will want to adjust the weight to one that you can handle for at least 8 repetitions. Place the height so you still need to bend your knees to get yourself into place. This will allow ample room for you to stretch and extend your calves when you use it.
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Step 2
Stand under the pads and place your feet on the area marked for your feet to be placed. Situate your shoulders so the pads are resting on each shoulder. On some machines there may also be handle bars that you can hold on to that are right outside the shoulder pads. You can hold on to these to help stabilize yourself throughout the exercise. This will be your starting position.
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Step 3
Slowly push up driving through your toes. When you push up and are towards the end of the extension on this exercise you should be standing on your tip toes. In this position you will start to feel a contraction and squeeze in your calf muscle. When you feel this hold it for a split second.
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Step 4
Lower yourself slowly back down to your starting position. Do not stay in the starting position for more than a split second in between repetitions as this will decrease the effectiveness of the exercise. If you feel any sort of rocking back and forth in your body or extreme shaking when performing this exercise you may need to lower the weight.
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Step 5
Repeat for at least 8 repetitions. There should be a bar that you can stand on for your toes that elevates you off of the ground. This will allow for your calves to stretch past the point of them being flat on the ground. If they are flat on the ground you will need to pay even stricter attention as you may find yourself resting too long between repetitions when you are flat on your feet.
