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Standing Calf Raise (Burnout Set)

Primary target: Soleus (比目鱼肌)

Exercise Details

Equipment

Standing calf machine/Smith

Sets & Reps

1-2 burnout sets to failure after working sets

How to do it

After the working sets, drop the load 30-40% and add burnout sets; 1-second stretch at the bottom, 1-second squeeze at the top; stop only when the tempo visibly slows and full range fails.

Common mistakes

Bouncing out the last reps (Achilles risk), counting half reps, dropping too fast

Muscles Worked

Other Exercises for the Same Muscle

Seated Calf Raise · Bent-Knee Calf Raise