Exercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentMachine
Recommended3-4 sets x 8-15 reps, full range
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Builds the gastrocnemius with a full range of motion.
- Setup
- Balls of the feet on a step, shoulders under the pads.
- Common mistakes
- Bouncing through short, partial reps.
- Easier
- Reduce the load or use bodyweight only.
- Harder
- Add load or pause at the top and bottom.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s