Select your desired weight. Position your shoulders under the pads (for standing
machine) or sit down and place your thighs under the pads (for seated machine). Place the balls
of your feet on the foot platform, with your heels hanging off.
Keep your legs straight (standing) or bent at 90 degrees (seated). Maintain a neutral spine and
engage your core for stability.
Press through the balls of your feet to lift your heels as high as possible, squeezing your
calves at the top of the movement.
Slowly lower your heels until you feel a stretch in your calves, then repeat the movement. Avoid
bouncing or using momentum.
Exercise Tips
Keep your back straight and avoid leaning
backward.
Don't use your thigh muscles to lift the
weight.
Maintain a smooth breathing pattern.
Primary Muscle Group
Legs
Secondary Muscle Group
Calves
Equipment
Pin Machine
Date Published: Nov 7, 2025
Last Updated: Nov 7, 2025
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