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Lever Seated Calf Press
A seated machine press performed on the balls of the feet to train the calves through plantarflexion with the back supported.
LegsMachinePlantarflexion
GoLightWeight medialever-seated-calf-press
Demonstration coming soon
Primary
GastrocnemiusSoleus
Secondary
Tibialis posteriorQuadriceps
Equipment
Machine
Pattern
Plantarflexion
Setup
- 01Sit in the machine with the back flat against the pad.
- 02Place the balls of both feet on the lower edge of the platform, heels hanging off.
- 03Press the platform out until the legs are nearly straight without locking the knees.
- 04Grip the handles to keep the hips planted.
Execution
- 01Let the platform drift toward you as the ankles dorsiflex into a full calf stretch.
- 02Press the platform away by pushing through the balls of the feet.
- 03Reach a full point of the toes at the top and pause briefly.
- 04Repeat with the knees held still so only the ankles move.
Checkpoints
- -Knees stay nearly straight and motionless for the entire set.
- -Each rep hits a full stretch and a full contraction.
- -The platform never rests or bounces between reps.
Common mistakes
- -Bending and straightening the knees, turning it into a leg press.
- -Using tiny bouncy reps with no stretch.
- -Placing the whole foot on the platform so the heels cannot drop.
- -Letting the feet slip down the platform under load.
Programming notes
- -Use 3 to 4 sets of 12 to 20 reps with a 1 second pause at the stretch.
- -The straight knee biases the gastrocnemius; pair with seated bent-knee raises for the soleus.
- -Convenient to superset after leg presses using the same machine.
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