Standing Calf Raise

Execution
1. Stand with your toes on the platform and shoulders under the pads. and lower your heels as far as possible for a full sbetch.
2. Lift the weight by raising your heels as high as possible. keeping your legs straight.
3. Slowly lower your heels back down to the start position.
Muscles Involved
Primary: Gastrocnemius.
Secondary: Soleus.
Anatomic Focus
Foot position: Pointing your toes straight ahead (a) targets the whole gastrocnemius muscle. Pointing your toes outward (b) emphasizes the inner (medial) head, whereas pointing your toes inward (c) targets the outer (lateral) head.
Foot spacing: Positioning your feet hip-Width apart targets the whole gastrocnemius muscle. A wide stance (a) tends to emphasize the inner (medial) head, whereas a narrow stance (b) targets the outer (lateral) head.

Body position: Keep your knees stiff and back straight. Keeping your knees locked straight stretches the gastrocnemius, which helps to focus effort on the gastrocnemius and minimizes soleus action. If your knees bend, the soleus is allowed to contribute to the movement.
Range of motion: To maximize the range of motion, aim for a full stretch at the bottom and full squeeze at the top.
VARIATIONS
Smith machine raise: You can perform this exerdse at the Smith machine while standing on a thick block of wood.
One-leg calf raise: Perform calf raises one leg at a time, holding a dumbbell in your hand on the same side.