A standing calf raise on a forward-leaning angled sled machine, loading the gastrocnemius through a long range while the pads take the weight off the spine's balance demands.
하체머신Ankle plantar flexion
시작
끝
주동근
비복근
협응근
가자미근후경골근
장비
머신
패턴
Ankle plantar flexion
준비 자세
01Step onto the angled sled with shoulders under the pads and body leaning into the machine.
02Place the balls of the feet on the platform edge, heels hanging free.
03Set the feet hip width apart with toes pointing forward.
04Stand tall with knees straight but not locked back hard.
수행
01Lower the heels below the platform edge into a full stretch.
02Pause briefly at the bottom without relaxing.
03Press through the balls of the feet to rise as high as possible.
04Squeeze the calves at the top, then lower with control.
체크포인트
-Knees stay extended the entire set.
-Heels travel through the fullest range the machine allows.
-The body stays pressed into the angled pad, not pushing away from it.
-Each rep gets a distinct pause at stretch and peak.
흔한 실수
-Bouncing reps off the stretch reflex.
-Bending the knees and turning it into a leg-drive press.
-Stopping the heels level with the platform instead of below it.
-Loading too heavy for a full top squeeze.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 20 reps with a 2 second pause in the stretch.
-Straight-knee work biases the gastrocnemius; pair with seated raises for soleus.
-Progress by range and pause length before adding plates.
