In this exercise, movement will come from the ankles.|
Sit on the seat of the calf raise machine. Place your thighs under the leg pad, just above your knees. Place the balls of your feet on the foot rest, allowing your ankles to hang off the edge. Disengage the weight lock (if it's in place). Lower your heels down to the lowest position (towards the ground).
Start low to ensure proper form. Aim for a weight that is challenging for you to complete one set of 8-12 reps.
Grasp the handles (usually located on top of the leg pad or at the sites of your seat) or place your hands on your lap. Try to keep your toes pointing naturally forward. Pull your abs in tight to help prevent your back from arching and sit up tall.
Exhale and slowly raise your heels up as high as you can go. Do not swing your heels up using momentum. Hold here for 1-2 counts. Inhale and slowly lower your heels back down (do not let the weight stack slam down) to complete one repetition. Aim for 8-12 repetitions and 1-3 sets.
Article created on: 9/29/2006
How to Use the Seated Calf Raise Machine
Build Strong Calves
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