Lever Seated Toe Raise

Lever Sitting Toe Raise (Calves) Instructions

- A weight plate or dumbbell (optional for added resistance)

Starting Position:
1. Sit on the edge of a bench with your feet flat on the floor.
2. Position your feet shoulder-width apart.
3. Rest your heels on the bench or the edge of the seat, allowing your toes to hang off the edge.
4. If using weights, hold a weight plate or dumbbell on your thighs for added resistance.

Movement Instructions:
1. Start from the hanging position with your heels elevated.
2. Slowly lift your heels off the bench by raising your toes upward. This is the movement that targets the calf muscles.
3. Hold the raised position for a second at the top of the movement.
4. Slowly lower your heels back down to the starting position, ensuring control throughout the motion.
5. Repeat the movement for the desired number of repetitions, typically 10-15 reps.

Tips:
- Focus on smooth, controlled movements to engage the calf muscles effectively.
- Do not bounce or use momentum; the lift should be solely driven by your calf muscles.
- If you’re new to this exercise, start without weights to master the movement.
- Ensure your knees remain slightly bent throughout the exercise for safety.