Lever Seated One Leg Calf Raise

Muscles worked

Setup

1. Sit on the machine with your back straight and place the ball of your working foot on the edge of the footplate.
2. Position the thigh pad comfortably across your lower thigh, just above the knee of the working leg.
3. Grip the handles for stability and lift the weight slightly to release the safety bar.
4. Keep your non-working foot flat on the floor or tucked safely away to avoid assisting the movement.

How to do it

1. Inhale as you slowly lower your heel toward the floor until you feel a deep, comfortable stretch in your calf.
2. Exhale and push through the ball of your foot to raise the weight as high as possible, focusing on a strong contraction.
3. Hold the peak contraction at the top for one second before beginning the descent.
4. Lower the weight back down in a controlled 3-second tempo to the starting stretched position.

Form checklist

• Ensure the ball of the foot is securely on the platform, not just the tips of the toes.
• Avoid bouncing at the bottom of the movement; use a dead-stop to eliminate momentum.
• Keep your torso upright and avoid using your arms to pull the weight up.
• Maintain a consistent line of force through the center of the foot.

Pro tips

• Pause for 2 seconds at the bottom stretch to dissipate the elastic energy in the Achilles tendon, forcing the soleus to work harder.
• Focus your pressure through the big toe during the upward phase to ensure maximum engagement of the medial calf fibers.

Make it harder

• Incorporate '1-and-1/4' reps by performing a full rep, lowering halfway, returning to the top, and then performing a full eccentric.
• Slow the eccentric (lowering) phase to 5 seconds to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the lever seated one leg calf raise work?

The lever seated one leg calf raise primarily targets the calves, and also works the glutes and quadriceps as secondary muscles.

What equipment do you need for the lever seated one leg calf raise?

The lever seated one leg calf raise uses leverage machine.

Is the lever seated one leg calf raise good for beginners?

Yes. The lever seated one leg calf raise is a beginner-friendly movement and a strong foundation to build on.

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