Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
← Back to Exercise Library
Combined Thumbnailthumbnail.jpgImage available Enabled Enabled
Loaded
Machine Calf Extension
Legs · Machine · Primary muscle: Calves
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-3
Rest75s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Adjust the seat and support pads so your body is secure and the machine follows a comfortable ankle path.
- Place the balls of both feet firmly on the platform with your heels free to move through the available range.
- Maintain contact with the seat, back pad, and other support pads, then brace your core and keep your ankles aligned.
- Lower your heels slowly until you feel a comfortable stretch through the calves without losing stable foot contact.
- Press through the balls of your feet and raise your heels as high as you can control.
- Pause briefly and contract your calves, then lower slowly to the starting position and repeat without bouncing.
Muscle focus
Muscles
Primary: Calves
Coaching
Tips
- Keep pressure distributed across the forefoot instead of rolling to the inner or outer edge.
- Use a load that allows a full comfortable range and a controlled lowering phase.
- Keep your torso and hips supported so the movement comes from the ankles.
- Pause at the top without relaxing or slamming the weight stack between repetitions.
Technique check
Common mistakes
- Bouncing through repetitions instead of using calf strength.
- Using excessive weight that shortens the range of motion.
- Performing only a very short ankle movement.
- Allowing the ankles to roll excessively inward or outward.
- Moving too quickly through either phase of the repetition.
- Losing stable contact between the forefeet and the platform.
- Allowing the weight stack to slam between repetitions.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes