Step by step
- Stand with your shoulders under the pads and the front of your feet on the step.
- Straighten your legs to lift the weight.
- Lower your heels until you feel your calves stretch.
- Raise your heels as high as you can and hold for a second.
Tip: Calves tire quickly but recover quickly too: you can train them several days a week.
Common mistakes
Your legs stay almost straight.
Go all the way down and all the way up.
Pause at the bottom and at the top.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Why won't my calves grow?
Often because of half reps or too few sets. Try full range, pauses and more volume.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add standing calf raise to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.