Machine Lever Seated Single-Leg Calf Leg Squat Press Raise

Lever Seated Single Leg Squat Calf Raise on Leg Press Machine

1. Setting Up:
- Adjust the backrest of the leg press machine so that it supports your lower back comfortably.
- Sit on the machine with your back against the padded support.
- Ensure that the platform is clean and free from obstructions.

2. Positioning Your Body:
- Place one foot on the platform, positioning it securely in the center.
- Extend your other leg out in front of you, keeping it off the platform.
- Grip the handles or the sides of the seat for stability.

3. Starting the Exercise:
- Press through the heel of your foot that is on the platform.
- Begin by bending the knee of the foot on the platform, lowering your body towards the seat.
- Keep your back straight and maintain control of the movement.

4. Executing the Squat:
- Lower your hips towards the seat while keeping your other leg extended.
- Go down as far as you can comfortably while maintaining good form, ideally until your knee is at about a 90-degree angle.
- Make sure the knee of the working leg does not extend past your toes.

5. Returning to Start:
- Press through your heel to return to the starting position, straightening your leg while keeping your back against the padded support.
- Ensure you engage your core for stability during the movement.

6. Calf Raise:
- Once you return to the starting position, continue to rise onto the ball of your foot of the working leg, engaging your calf as you lift.
- Hold for a moment at the top of the calf raise before lowering back down to the platform.

7. Repetitions:
- Complete the desired number of repetitions for one leg before switching to the other leg.

8. Finishing Up:
- After finishing the sets for both legs, carefully step off the platform.
- Stretch your legs and calves to prevent tightness.

Notes:
- Focus on maintaining a slow and controlled movement throughout the exercise.
- Adjust the weight and resistance on the machine as needed to match your fitness level.
- If you experience discomfort or pain, stop the exercise and consult a trainer.