Calf Extension

Pressing up onto the toes on a calf machine — targets the calves through a full range of motion with the load fixed in place.

Setup

Position yourself in the machine with the balls of your feet on the platform and shoulders under the pads, heels hanging off the edge.

How to do it

1. Press through the balls of your feet to raise your heels as high as possible.
2. Pause briefly at the top, squeezing the calves.
3. Lower your heels below the platform level to get a full stretch.
4. Keep the movement controlled in both directions.

Common mistakes

• Bouncing at the bottom instead of controlling the stretch.
• Cutting the range of motion short at the top or bottom.
• Bending the knees to help push the weight up.

Scale it

Easier: Lighter weight, reduce the range slightly.

Harder: Pause 2 seconds at the top of each rep, or slow the lowering.

Pairs well with