The primary muscles stressed in this movement are the muscles in the lower leg (specifically the soleous).

Starting Position

With the balls of your feet on the platform, raise the weight up and move the support post out from under the weight.


Take two to three seconds to lower the weight down until you feel a comfortable stretch in your calf. Push the weight back up to the starting position. Contract your calf hard throughout the entire movement (positive phase).

Training Tips

  • Turning your toes in toward the middle wills tress the inside of your calf.
  • Turning your toes out will stress the outside of your calf.

Warning Tips

  • Do not bounce the weight as you reach the point where your calf is in the stretched position. This can cause serious injury to your Achilles tendon and calf muscles.
  • Do not arch your back excessively during this movement. This can cause serious injury to your back.
  • Do not lower the weight any faster than two to three seconds. You must be in control at all times during this movement. The faster you perform this movement, the less control you will have and will increase your risk of injury.

Robert BoveeRobert Bovee Certified Master PPT, RTS, ETS, FTS

As one of the most successful Professional Personal Trainers and Exercise/Fitness Therapists in the United States, Robert continues to remain at the forefront of the industry by providing his clients with a thorough education and the tools to implement that education. By improving his client’s physical health, strength, endurance, cardiovascular fitness and nutritional habits, he is able to motivate them to lead longer, happier and more productive lives. Find out more about Robert and his personal training career and services, here.


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