Lever Seated Calf Raise Plate Loaded

1. Sit down at the machine and place the balls of your feet on the footplate, heels hanging off the back edge.
2. Position your knees under the padded lever and adjust it so there is resistance when your feet are flat.
3. Load the machine with plates appropriate for your strength level.
4. Lower your heels down as far as comfortable, feeling a deep stretch in your calves.
5. Press through the balls of your feet to raise your heels as high as possible.
6. Pause briefly at the top and squeeze your calves hard.
7. Lower back down slowly to the stretched position and repeat without bouncing.
8. Perform 12 to 20 reps, since calves typically respond well to higher rep ranges.

Common Mistakes

• Using a bouncy tempo: Rapidly bouncing out of the bottom stretch relies on tendon recoil rather than muscle contraction. Slow the tempo down and control both directions.
• Only using a partial range of motion: Stopping short of a full stretch or a full contraction leaves gains on the table. Lower all the way down and rise all the way up on every rep.
• Locking the knees under the pad awkwardly: Letting the knee pad sit too high or low changes where the resistance is felt and can be uncomfortable. Adjust the pad so it rests comfortably just above the knee.
• Going too heavy too fast: Loading up before you can control the full range of motion leads to short, ineffective reps. Build up the weight gradually as your range of motion stays complete.