How to Do the Lever Seated Calf Extension

The calf muscles are located on the lower back half of the legs. They allow the feet to point and push the body upwards. The calves are made up of a dense group of muscles and are therefore able to work more frequently than most other muscle groups. To get strong, shapely calves, train the calf muscles three to four times a week in addition to a normal workout routine.

Instructions

Difficulty: Easy

1. Obtain clearance from your physician prior to attempting the lever seated calf extension or any form of exercise. This is important to prevent getting a new injury or aggravating an old injury.
2. Locate the lever seated calf extension machine at your local gym or use this machine if you have one in your home.
3. Sit on the calf lever machine with the area of the thighs just above the knees resting below the pads.
4. Place the balls of your feet and toes on the platform, allowing the arches and heels of both feet to hang over the edge.
5. Hold onto the handles, usually located on top of the thigh pads, for support. Lift the heels by pressing through the balls of the feet and release the support lever located on the side of the machine.
6. Raise the heels all the way up, and squeeze the calf muscles. Hold for one second and slowly allow the calf muscles to stretch back down.
7. Drop the heels below the platform to stretch the calf muscles and increase the distance required to do another calf raise. Repeat the calf raise movement until fatigued. Rest for one minute, then repeat a second and third set.