Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
Sep 19, 2011 6:33 AM:
My gym doesn't have this machine. Is a standing calf raise - with the ball of your foot on a block - just as good?
My gym doesn't have this machine. Is a standing calf raise - with the ball of your foot on a block - just as good?-See Less
Sep 8, 2011 11:25 AM:
FOR ME THIS IS THE BEST CALF EXERCISE, IT BURNS A LOT, YOU WILL FEEL ALL THE WORK INSTANTLY! YEAH! DO 5 SETS OF 20, WITH A LOT OF WEIGHT! lml
FOR ME THIS IS THE BEST CALF EXERCISE, IT BURNS A LOT, YOU WILL FEEL ALL THE WORK INSTANTLY! YEAH! DO 5 SETS OF 20, WITH A LOT OF WEIGHT! lml-See Less
May 1, 2011 7:40 AM:
Effective calf workout. Our varsity soccer coach recommends it, and our soccer team took 2nd in state at D2 this year. You will feel the amount of strain it leaves on your calves, and it may not feel too comfortable to walk after a few sets. (:
Effective calf workout. Our varsity soccer coach recommends it, and our soccer team took 2nd in state at D2 this year. You will feel the amount of strain it leaves on your calves, and it may not feel too comfortable to walk after a few sets. (:-See Less
Dec 25, 2010 11:16 AM:
Great exercise. If you perform 2 Semi-heavy sets of 20 with the same weight are great for a pump
Great exercise. If you perform 2 Semi-heavy sets of 20 with the same weight are great for a pump-See Less
Dec 24, 2010 7:18 AM:
Always remember that when your knees are bent it is the soleus muscle that raises the heal, but when your knees are locked it is the the gastrocnemius that raises the heel. So make sure you do both seated and standing calf raises for maximal calf development and muscle balance.
Always remember that when your knees are bent it is the soleus muscle that raises the heal, but when your knees are locked it is the the gastrocnemius that raises the heel. So make sure you do both seated and standing calf raises for maximal calf development and muscle balance. -See Less
Aug 19, 2010 7:42 PM:
This is a great exercise for you Calves but a horrible one for your Gastrocnemius. Muscles have a point or origin (place where they start) and a point of insertion (place where they end). This are must be lengthened (but not stretched) for the muscle to contract properly. This muscles Origin is the...+See More
This is a great exercise for you Calves but a horrible one for your Gastrocnemius. Muscles have a point or origin (place where they start) and a point of insertion (place where they end). This are must be lengthened (but not stretched) for the muscle to contract properly. This muscles Origin is the Femur and its Insertion is the Calcaneal Tendon (once called the Archilles Tendon). Cut a long story short... this muscle goes over the knee joint and this exercise has the knee joint bent at 90 degrees. This muscle cannot contract properly and so the weight transferrs to the little suppporting muscle underneith called the Soleus which does not cross the knee joint and that can contract more efficiently in this position. You can see the Soleus when you flex your calves and it may pop out the lateral side just beneith the bulk. To target the big bulky Gastrocnemius it is therefor advised that you do calves with the knee extended such as standing calve raises.
Zahin Singh
Australian Institute of Fitness and Facebook. -See Less
Aug 17, 2010 9:15 AM:
this is a great exercise for calves ; just pay attention to this tip :you'd better do this exercise in 2 section and you must do it to failure and its much better to do this
in drop manner.
this is a great exercise for calves ; just pay attention to this tip :you'd better do this exercise in 2 section and you must do it to failure and its much better to do this
in drop manner. -See Less
Jul 15, 2010 6:28 PM:
if you do them right and add some drop sets to this and you stronger at them super sore up 2 5 days no joke!
if you do them right and add some drop sets to this and you stronger at them super sore up 2 5 days no joke!-See Less
Mar 28, 2010 8:39 PM:
Great exercise, specially using variations like Cody´s tips.
Great exercise, specially using variations like Cody´s tips.-See Less
Sep 19, 2011 6:33 AM:
My gym doesn't have this machine. Is a standing calf raise - with the ball of your foot on a block - just as good?
My gym doesn't have this machine. Is a standing calf raise - with the ball of your foot on a block - just as good?-See Less
Sep 8, 2011 11:25 AM:
FOR ME THIS IS THE BEST CALF EXERCISE, IT BURNS A LOT, YOU WILL FEEL ALL THE WORK INSTANTLY! YEAH! DO 5 SETS OF 20, WITH A LOT OF WEIGHT! lml
FOR ME THIS IS THE BEST CALF EXERCISE, IT BURNS A LOT, YOU WILL FEEL ALL THE WORK INSTANTLY! YEAH! DO 5 SETS OF 20, WITH A LOT OF WEIGHT! lml-See Less
May 1, 2011 7:40 AM:
Effective calf workout. Our varsity soccer coach recommends it, and our soccer team took 2nd in state at D2 this year. You will feel the amount of strain it leaves on your calves, and it may not feel too comfortable to walk after a few sets. (:
Effective calf workout. Our varsity soccer coach recommends it, and our soccer team took 2nd in state at D2 this year. You will feel the amount of strain it leaves on your calves, and it may not feel too comfortable to walk after a few sets. (:-See Less
Aug 19, 2010 7:42 PM:
This is a great exercise for you Calves but a horrible one for your Gastrocnemius. Muscles have a point or origin (place where they start) and a point of insertion (place where they end). This are must be lengthened (but not stretched) for the muscle to contract properly. This muscles Origin is the...+See More
This is a great exercise for you Calves but a horrible one for your Gastrocnemius. Muscles have a point or origin (place where they start) and a point of insertion (place where they end). This are must be lengthened (but not stretched) for the muscle to contract properly. This muscles Origin is the Femur and its Insertion is the Calcaneal Tendon (once called the Archilles Tendon). Cut a long story short... this muscle goes over the knee joint and this exercise has the knee joint bent at 90 degrees. This muscle cannot contract properly and so the weight transferrs to the little suppporting muscle underneith called the Soleus which does not cross the knee joint and that can contract more efficiently in this position. You can see the Soleus when you flex your calves and it may pop out the lateral side just beneith the bulk. To target the big bulky Gastrocnemius it is therefor advised that you do calves with the knee extended such as standing calve raises.
Zahin Singh
Australian Institute of Fitness and Facebook. -See Less
Jul 15, 2010 6:28 PM:
if you do them right and add some drop sets to this and you stronger at them super sore up 2 5 days no joke!
if you do them right and add some drop sets to this and you stronger at them super sore up 2 5 days no joke!-See Less
Mar 28, 2010 8:39 PM:
Great exercise, specially using variations like Cody´s tips.
Great exercise, specially using variations like Cody´s tips.-See Less
Mar 3, 2010 5:51 PM:
All I can say is when I do it, I place my feet further up on the supporters, where you place your feet. I do them nice, slow and controlled. If you want the calf look, like some put two steaks and wrapped sarran wrap around them, this will do it. It tightens up and just sears with agonizing pain when...+See More
All I can say is when I do it, I place my feet further up on the supporters, where you place your feet. I do them nice, slow and controlled. If you want the calf look, like some put two steaks and wrapped sarran wrap around them, this will do it. It tightens up and just sears with agonizing pain when you do these. The results are phenomonal. Always do whole range of motion. -See Less
Nov 4, 2009 8:36 AM:
This is a great exercise for the calves and really gives you a great range of motion while also allowing you to use a lot of weight. It really burns up my calves.
This is a great exercise for the calves and really gives you a great range of motion while also allowing you to use a lot of weight. It really burns up my calves.-See Less
Dec 25, 2010 11:16 AM:
Great exercise. If you perform 2 Semi-heavy sets of 20 with the same weight are great for a pump
Great exercise. If you perform 2 Semi-heavy sets of 20 with the same weight are great for a pump-See Less
Dec 24, 2010 7:18 AM:
Always remember that when your knees are bent it is the soleus muscle that raises the heal, but when your knees are locked it is the the gastrocnemius that raises the heel. So make sure you do both seated and standing calf raises for maximal calf development and muscle balance.
Always remember that when your knees are bent it is the soleus muscle that raises the heal, but when your knees are locked it is the the gastrocnemius that raises the heel. So make sure you do both seated and standing calf raises for maximal calf development and muscle balance. -See Less
Aug 17, 2010 9:15 AM:
this is a great exercise for calves ; just pay attention to this tip :you'd better do this exercise in 2 section and you must do it to failure and its much better to do this
in drop manner.
this is a great exercise for calves ; just pay attention to this tip :you'd better do this exercise in 2 section and you must do it to failure and its much better to do this
in drop manner. -See Less
Mar 3, 2010 9:03 PM:
For a great variation on this lift try angling your toes inwards for a set and then outwards for a set. This will isolate the insides and outsides of your calf muscles respectively and help to develop a nice rounded shape.
For a great variation on this lift try angling your toes inwards for a set and then outwards for a set. This will isolate the insides and outsides of your calf muscles respectively and help to develop a nice rounded shape.-See Less
Discounts & Deals - Sign Up!
Click to enlarge
of people found this review helpful
Review: Seated Calf Raise
Sep 19, 2011 6:33 AM: My gym doesn't have this machine. Is a standing calf raise - with the ball of your foot on a block - just as good?
of people found this review helpful
Review: Seated Calf Raise
Sep 8, 2011 11:25 AM: FOR ME THIS IS THE BEST CALF EXERCISE, IT BURNS A LOT, YOU WILL FEEL ALL THE WORK INSTANTLY! YEAH! DO 5 SETS OF 20, WITH A LOT OF WEIGHT! lml
of people found this review helpful
Review: Seated Calf Raise
Aug 14, 2011 6:19 AM: burns
of people found this review helpful
Review: Seated Calf Raise
May 1, 2011 7:40 AM: Effective calf workout. Our varsity soccer coach recommends it, and our soccer team took 2nd in state at D2 this year. You will feel the amount of strain it leaves on your calves, and it may not feel too comfortable to walk after a few sets. (:
of people found this tip helpful
Tip: Seated Calf Raise
Dec 25, 2010 11:16 AM: Great exercise. If you perform 2 Semi-heavy sets of 20 with the same weight are great for a pump
of people found this tip helpful
Tip: Seated Calf Raise
Dec 24, 2010 7:18 AM: Always remember that when your knees are bent it is the soleus muscle that raises the heal, but when your knees are locked it is the the gastrocnemius that raises the heel. So make sure you do both seated and standing calf raises for maximal calf development and muscle balance.
of people found this review helpful
Review: Seated Calf Raise
Aug 19, 2010 7:42 PM: This is a great exercise for you Calves but a horrible one for your Gastrocnemius. Muscles have a point or origin (place where they start) and a point of insertion (place where they end). This are must be lengthened (but not stretched) for the muscle to contract properly. This muscles Origin is the...+See More
of people found this tip helpful
Tip: Seated Calf Raise
Aug 17, 2010 9:15 AM: this is a great exercise for calves ; just pay attention to this tip :you'd better do this exercise in 2 section and you must do it to failure and its much better to do this
in drop manner.
of people found this review helpful
Review: Seated Calf Raise
Jul 15, 2010 6:28 PM: if you do them right and add some drop sets to this and you stronger at them super sore up 2 5 days no joke!
of people found this review helpful
Review: Seated Calf Raise
Mar 28, 2010 8:39 PM: Great exercise, specially using variations like Cody´s tips.