Lever Seated Calf Raise Instructions

Positioning

1. Adjust the Machine: Set the footplate to an appropriate height for your legs. Adjust the seat so your knees align with the padded lever.
2. Sit Down: Position yourself on the machine with your back against the backrest and your feet flat on the footplate.
3. Placement of Feet: Place the balls of your feet on the footplate, ensuring your heels are off the edge.

Movement

1. Starting Position: Begin with your feet positioned on the footplate and your knees slightly bent, ensuring you are stable and comfortable.
2. Lift your Heels: Push down with the balls of your feet, raising your heels as high as possible. Squeeze your calves at the top of the movement.
3. Lower your Heels: Slowly lower your heels back down in a controlled manner until you feel a stretch in your calves.
4. Repeat: Perform the desired number of repetitions, usually 10-15 per set.

Tips for Beginners

- Start with a lighter weight to master the movement before adding resistance.
- Focus on controlled movements rather than speed to fully engage your calves.
- Make sure to maintain a good posture throughout the exercise to avoid strain.