How to do a machine seated calf raise

Setup:

1. Position: Sit on the machine and place the balls of your feet on the platform, with your heels hanging off.
2. Pad Placement: Adjust the knee pad so it sits snugly on top of your lower thighs.
3. Release: Lift the weight slightly by pushing through the balls of your feet, and release the safety lever.

The Movement:

1. Lower: Slowly lower your heels as far as you can to get a deep stretch in your calf muscles (soleus).
2. Raise: Exhale and press through the balls of your feet to raise your heels as high as possible.
3. Squeeze: Squeeze your calves at the top of the movement and hold for a second.
4. Repeat: Slowly lower back down and repeat.

Tips:

• The seated calf raise primarily targets the soleus muscle, which is underneath the larger gastrocnemius.
• Pause at both the top and bottom of the movement to maximize muscle engagement.
• Avoid bouncing the weight.