Gyms offer more training variety than you can get at home. With the large selection of machines and free weights, most gyms have a variety of exercise options for working your calf muscles. Although not all gyms have the same equipment, most offer a standing calf raise, seated calf raise and alternative machines.
Standing Calf Raise Machine
Although you can do a standing calf raise with a barbell or dumbbells, a calf raise machine offers advantages. You don't have to balance the weight and the machine has a built-in step for increased range of motion. Step onto the raised platform and position your shoulders under the pads. Adjust the shoulder pads so they just touch the top of your shoulders. Position your feet so your heels hang off the edge of the platform. Press through the balls of your feet and lift up on your toes. Pause for a count before lowering. Allow your heel to drop past the edge of the platform and repeat.
Seated Calf Raise Machine
The gastrocnemius is the main calf muscle. The soleus is a smaller calf muscle that lies under the gastrocnemius. To work the soleus muscle, perform calf raises in a seated position. A seated calf raise machine has knee pads that cushion the weight. Sit in the machine, place your feet on the raised platform and adjust the knee pads so they rest on the lower half of your thigh. Make sure your heel hangs off the edge of the platform. Rise up onto your toes as high as you can.
Smith Machine
Performing calf raises on a Smith bar makes it easier to balance the weight compared to a barbell, and it provides a built-in safety measure. Position the safety stops just below the lowest point the bar will move during the exercise. If you can't control the weight, drop below the bar, allowing the safety stops to catch it. For standing raises, place the bar across your upper back, but not on your neck. For seated raises, sit on a bench under the bar and position the bar across your thighs. You can also place a step under the bar to increase your range of motion.
Leg Press
If you are already using the leg press machine, doing calf raises after your leg press sets saves time. Position your feet at the bottom of the foot platform so your heels hang off the edge. Straighten your legs and maintain this position throughout the exercise. Push against the platform with the balls of your feet, just as if you are doing a regular calf raise.
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