How Does a Standing Calf Machine Work?

A standing calf machine is an alternative to doing seated calf raises or exercising the lower leg muscles while holding dumbbells. The key is to keep your legs straight during the exercise instead of bending at the knee. With straight legs, this machine can effectively strengthen the lower legs.

Plantar Flexion

• A standing calf machine encourages plantar flexion. In plantar flexion, your toes are extended away from the ankle. So rising up on your toes on a standing calf machine strengthens both calf muscles and your ankle.This is especially important for maintaining balance as you age.

Dorsiflexion

• A standing calf machine encourages dorsiflexion, too. In dorsiflexion, your toes move closer to the ankle. If you stand with your heel on the ground and bring your toes up toward your ankle, you are dorsiflexing your foot. On a standing calf machine, after rising up on your toes, you lower your feet back down and push the heels down off the end of the plate. This movement strengthens the shins or the tibialis anterior muscles. Without a machine, you would need to stand off the end of a stair or bench to get the same benefit.

Exercise Variety

• A standing calf machine gives you the option to exercise one or both legs. For a beginning level exercise, perform standing calf raises with both legs at the same time. For a more challenging calf exercise, do standing calf raises with one leg at a time. You can change your foot position to isolate different parts of the calf muscles. By pointing your toes out, you will exercise more of the inner part of the calf. Pointing the toes in like a pigeon will focus on the outer part of your calf muscle.