Back to library

Exercise Library

Rotary Calf

A machine calf raise using a rotary lever arm that trains the calves through plantarflexion with a smooth, consistent resistance curve.

LegsMachinePlantarflexion
GoLightWeight medialever-rotary-calf

Demonstration coming soon

Watch on YouTube

Primary

GastrocnemiusSoleus

Secondary

Tibialis posteriorPeroneals

Equipment

Machine

Pattern

Plantarflexion

Setup

  1. 01Adjust the machine so the balls of the feet sit on the platform with heels free to drop.
  2. 02Position the pads or lever arm per the machine design and set legs nearly straight.
  3. 03Grip the handles and set a tall, braced posture.
  4. 04Lower the heels into a full stretch before the first rep.

Execution

  1. 01Press through the balls of the feet to raise the heels as high as possible.
  2. 02Pause for a one count at the top contraction.
  3. 03Lower the heels slowly until you feel a deep calf stretch.
  4. 04Hold the bottom stretch briefly before the next rep.

Checkpoints

  • -Every rep travels from a full heel-drop stretch to full rise.
  • -The knees stay in the same slightly-unlocked position throughout.
  • -The tempo stays smooth with no bouncing out of the bottom.

Common mistakes

  • -Bouncing off the stretched position with short, springy reps.
  • -Bending the knees to press the weight with the quads.
  • -Skipping the top pause and losing the peak contraction.
  • -Loading beyond what allows a full range.

Programming notes

  • -Use 3 to 5 sets of 10 to 20 reps; calves respond to volume and full range.
  • -Pause 1 to 2 seconds in the stretched bottom to remove the tendon rebound.
  • -Train 2 to 3 times per week for stubborn calf growth.

Related exercises

Standing Calf Raise Machine

Machine / Legs

Seated Calf Raise Machine

Machine / Legs

Calf Press

Machine / Legs

Donkey Calf Raise

Machine / Legs

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play