Seated calf raises

You need

How to do it

1. Set your weight on the machine. Calf raise devices typically work with weight plates, but some offer the option to select your load with a pin.
2. Adjust the thigh pad so your thighs fit snugly as you position the balls of your feet on the platform. Doing so is vital for easier unracking and re-racking of the weight as you train.
3. Place your lower thighs against the pad and position the balls of your feet on the platform. Your heels should hang in the air. Your shins should be vertical with your knees over your ankles.
4. Engage your calves, take a breath, and grab the safety bar, which you’ll be moving to the side in a moment.
5. Extend your feet to raise the weight and release the safety bar to the side.
6. Lower the weight as much as you can, allowing your heels to travel below the level of your toes. You should feel an intense calf stretch as you do.
7. Press through the balls of your feet as you engage your calves and raise the weight. Go up as much as you can. You should feel your calves contracting.
8. Exhale near the top and repeat.