Advertisement -- Learn more about ads on this site.

Fitness Articles  ›  Fitness Equipment How To's

How to Use the Seated Calf Raise Machine

Build Strong Calves

-- By Nicole Nichols, Fitness Instructor
Advertisement -- Learn more about ads on this site.
In this exercise, movement will come from the ankles.

The Setup
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).

The Weight
 Start low to ensure proper form. Aim for a weight that is challenging for you to complete one set of 8-12 reps.

The Position
 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.

The Movement
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.

Body Benefit
Toned calves
Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints
Page 1 of 1   Return to main fitness page »
Advertisement -- Learn more about ads on this site.

Related Content


Stay in Touch With SparkPeople

Subscribe to our Newsletters

About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

Follow Coach Nicole Online:
Follow Me on Pinterest Instagram

Member Comments

Popular Calories Burned Searches: Football: competitive  |  Football: touch, flag  |  Soccer