Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
IntermediateIsolationMachine
Lever Rotary Calf
Calves · Lower Legs
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate.
- 2
Place your toes on the footplate, with your heels hanging off the edge.
- 3
Grasp the handles or the sides of the machine for stability.
- 4
Push through the balls of your feet, raising your heels as high as possible.
- 5
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
soleus
Secondary
soleusankle stabilizers
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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