The Squat Calf Raise Machine

The squat calf raise machine is one of the more daunting-looking machines you will find in a gym. However, this seemingly complex machine is actually a quite simple one, which -- if you master it -- will allow you to do full leg workouts in a matter of minutes.

  1. Warming Up

    • The squat calf raise machine engages almost every core muscle in your body. Because of this, it is vital to stretch and warm up before using this machine -- or any exercise machine. A good routine would include a five- to 10-minute jog on a treadmill and a set of stretches that target your quads, hip flexors, hamstrings, back and calves. Stretching is vital not only to avoid injury but also to warm up your muscles and allow for them to lift a greater weight.

    Addressing the Machine

    • A squat calf raise machine features two shoulder pads with an extension coming out of each side to load plates onto. If you've never used one of these machines before, perfect your form before loading plates. To address the machine, place your head in between the two shoulder pads, and let your shoulders press onto the pads. Grasp the grips in front of you with both hands -- this will give you better balance. There is a platform directly underneath the shoulder pads; this is where your feet should go. Your knees should be bent and you should be in a squat position.

    Using the Machine to Squat

    • After you're in the correct position, it is time to use the machine. Begin by using no weight; instead, emphasize correct form. Push upward into the upright position. Once the shoulder pads are elevated, you will see a pin in front of you. That pin is a safety mechanism; remove it from the hole to effectively use the machine. Now that the pin has been removed, you are ready to squat. The machine should slide up and down the track freely as you complete the motion. To prevent any back stress, sit back on your heels as you come down and do not to come forward onto your toes.

    Using the Machine for Calves

    • To use the machine for your calves, the address of the machine is the same except for one difference. It varies by machine, but most will include a separate smaller platform just for your toes. Step onto this platform and immediately push up into the shoulder pads. This time, instead of squatting, simply stand on your tiptoes and then let your heels fall back down. Imagine your whole foot hinging up and down on your toes. With the correct weight, you will start to feel a burn in your calves.

    Finishing Up

    • When you've completed your set, come up to a standing position one final time. Place the pin back in the hole and slowly lower the machine. If you've placed the pin in correctly, the machine should rest and you should be able to step out from under the shoulder pads. You've just finished your first set on the squat calf raise machine. Don't forget to unload plates if you've added any and do some post-workout leg stretches to help avoid injury.