Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerCompoundMachine
Lever Seated Calf Press
Calves · Lower Legs
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat of the machine so that your shoulders are aligned with the lever pad.
- 2
Place your toes on the lower portion of the platform and position your knees under the lever pad.
- 3
Grasp the handles on the sides of the seat for stability.
- 4
Press the lever pad down by extending your ankles, lifting your heels as high as possible.
- 5
Pause for a moment at the top of the movement, 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
soleushamstrings
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.
Related exercises
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Alternatives
Bodyweight
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Calves · Lower Legs
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Bodyweight
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Calves · Lower Legs
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Resistance band
Band Single Leg Calf Raise
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