Lever Lying Leg Curl Calf Raise

Muscles worked

Setup

1. Place a calf block or sturdy step on the floor at the foot of the lying leg curl machine.
2. Position yourself with the balls of your feet on the edge of the step and your heels hanging off.
3. Hinge at the hips and position the padded lever arm so it rests securely across your lower back or sacrum.
4. Grip the machine's frame or handles to stabilize your upper body.

How to do it

1. Exhale as you drive through the balls of your feet to raise your heels as high as possible.
2. Pause at the top of the movement for one second to maximize the peak contraction in the calves.
3. Inhale as you slowly lower your heels below the level of the step until you feel a deep stretch in the lower legs.
4. Maintain a controlled tempo, avoiding any bouncing or use of momentum at the bottom of the rep.

Form checklist

• Keep your knees slightly unlocked but rigid to keep the tension on the calves.
• Ensure the balls of your feet are centered on the step to prevent slipping.
• Move through the largest range of motion possible, from full stretch to full extension.
• Keep your spine neutral and core engaged to protect your lower back from the lever pressure.

Pro tips

• Pause for 2 seconds at the bottom of each rep to dissipate the stretch reflex and force the muscles to do the work.
• Focus your pressure through the big toe rather than the outer toes to better engage the inner head of the gastrocnemius.

Make it harder

• Perform the movement unilaterally (one leg at a time) to increase the load and correct strength imbalances.
• Implement a '1.5 rep' style where you perform a full rep followed by a half rep from the bottom to the mid-point.

Frequently asked

What muscles does the lever lying leg curl calf raise work?

The lever lying leg curl calf raise primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the lever lying leg curl calf raise?

The lever lying leg curl calf raise uses leverage machine.

Is the lever lying leg curl calf raise good for beginners?

The lever lying leg curl calf raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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