Lever Seated Single Calf Press

Lever Seated Single Calf Press Instructions

Positioning:

1. Adjust the Seat: Ensure that the seat of the machine is adjusted so that when you sit down, your knees are bent at approximately a 90-degree angle with your feet flat on the footplate.
2. Foot Placement: Place the balls of your feet on the footplate, with your heels hanging off the edge. Your feet should be shoulder-width apart.
3. Back Support: Sit back comfortably against the padded support, ensuring your back is straight and stable.

Starting Position:

4. Initial Setup: Push the footplate down slightly to start with a bit of resistance, fully straightening your legs while keeping your heels elevated off the ground.

Movement:

5. Press Up:
- Push your feet down onto the footplate, using your calves to extend your ankles and raise the footplate.
- Keep your knees stable and avoid locking them during this movement.

6. Peak Contraction:
- Hold at the top of the movement for a moment, feeling the contraction in your calf muscles.

7. Lower Down:
- Slowly lower the footplate back to the starting position by bending your ankles and allowing your heels to drop below the level of the footplate.
- Do not let your heels touch the ground; maintain tension in your calves.

Repetitions:

8. Repeat: Aim for 10-15 repetitions per set, performing 2-3 sets depending on your fitness level.

Tips:

- Maintain control throughout the entire range of motion, avoiding any jerky movements.
- Focus on your form rather than weight; proper technique is crucial for preventing injury and maximizing effectiveness.