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Standing Calf Raise

Primary target: Gastrocnemius (腓肠肌)

Exercise Details

Equipment

Standing calf machine/Smith

Sets & Reps

4 sets × 12-20 reps · rest 60 s

How to do it

Knees straight (gastrocnemius position); sink the heels for a full 1-second stretch at the bottom, rise to the highest point and squeeze; knees never bend.

Common mistakes

Bending the knees to cheat, fast bouncy reps, half range

Muscles Worked

Other Exercises for the Same Muscle

Donkey Calf Raise · Jump Rope · Frog Jump