Lever Sitting Toe Raise

Muscles worked

Setup

1. Sit firmly on the machine's bench and place the balls of your feet on the footplate with your heels hanging off.
2. Position your lower thighs under the padded lever, adjusting the height so your knees are bent at a 90-degree angle.
3. Grip the handles or the sides of the seat for stability and lift the lever slightly to release the safety bar.

How to do it

1. Inhale as you slowly lower your heels toward the floor until you feel a deep stretch in your calves.
2. Exhale as you push through the balls of your feet to raise the lever as high as possible, contracting the calves at the top.
3. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to squeeze at the peak.

Form checklist

• Keep the balls of your feet securely on the platform throughout the set.
• Avoid bouncing at the bottom of the movement; use a controlled, fluid motion.
• Ensure your knees remain stable and do not flare outward or cave inward.
• Move through the largest range of motion your ankle flexibility allows.

Pro tips

• Pause for a full second at the bottom of the stretch to dissipate the stretch reflex and force the muscle to do the work.
• Focus your pressure on the base of the big toe rather than the outer edge of the foot for better medial calf engagement.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Add a 2-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the lever sitting toe raise work?

The lever sitting toe raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the lever sitting toe raise?

The lever sitting toe raise uses leverage machine.

Is the lever sitting toe raise good for beginners?

Yes. The lever sitting toe raise is a beginner-friendly movement and a strong foundation to build on.

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