Prone machine calf raise

Calves

• Target muscles: calves, hamstrings, glutes
• Equipment: gym machine
• Level: intermediate

How to do it

1. Lie face down on the machine's angled pad, shoulders tucked under the supports.
2. Place the balls of your feet on the bottom edge of the platform, heels hanging off.
3. Grip the handles, keeping your body straight, back neutral.
4. Slowly lower your heels as far as possible, stretching your calves.
5. Rise onto your toes, fully extending your ankles, and hold briefly at the top.
6. Lower back down under control and repeat for the desired number of reps.

Swap it for

• Standing calf raise on a platform
• Single-Leg Donkey Calf Raise
• Wall Calf Stretch (Leg Back)
• Seated single-leg dumbbell calf raise
• dumbbell seated one leg calf raise - hammer grip
• Calf Raise on Hack Squat Machine

Harder

• Single-Leg Calf Raise on Hack Squat Machine
• Single-Leg Reverse Calf Raise with Band
• Seated Dumbbell Calf Raise (Palm Up)
• Single-Leg Calf Raise with Bar (Smith Machine, From Floor)