Seated Calf Raise (Machine)

The technique.

1. 01

   Sit on the machine, placing the balls of your feet on the platform.

2. 02

   Position your knees under the padded lever, securing your legs.

3. 03

   Lower your heels down as far as comfortably possible, feeling a deep stretch in your calves.

4. 04

   Push through the balls of your feet, raising your heels as high as possible.

5. 05

   Squeeze your calves at the peak contraction, then slowly lower back down.

What goes wrong.

• ×Lifting hips off the seat, reducing stability and isolation.
• ×Not achieving a full stretch at the bottom or full contraction at the top.
• ×Using too much weight, leading to short, jerky movements.
• ×Rushing the movement, losing control and tension.
• ×Allowing the weight to slam down at the bottom.