The Narrow Stance Standing Machine Calf Raise is an excellent way to target the gastrocnemius muscle in calves. The narrow stance is beneficial as it hits the calves from a different angle when compared to the hip width and wide stance calf raise. To get started:
1. With a narrow stance, place the balls of your feet on the platform, with toes pointing forward, and position your shoulders underneath the shoulder pads.
2. With your knees slightly bent and stationary, raise your heels as high as you can while focusing on pressing through your big toes, for maximum calf activation.
3. Pause for a moment at the top, then under control, slowly lower your heels to give your calves a good stretch. In the stretched position, think about flexing the tibialis muscle in the front of your calves.
4. Your knees should be stationary throughout the range of motion, meaning there is no movement at the knees during the raising or lowering of the heels.
5. Repeat for reps.
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