The Lever Standing Calf Raise is a strength training exercise that targets the calf muscles, specifically the gastrocnemius and soleus muscles. This exercise is typically performed on a lever calf raise machine at a gym.
How to perform
To perform the Lever Standing Calf Raise, follow these step-by-step instructions:1. Adjust the lever calf raise machine to the appropriate height so that your shoulders are resting comfortably under the lever pads.
2. Step onto the machine with the balls of your feet on the foot platform and your heels hanging off the edge.
3. Push the lever pad up with your shoulders so that the weight is lifted off the stack.
4. Keep your core engaged and your back straight throughout the exercise.
5. Slowly lower your heels down towards the ground, allowing your calf muscles to stretch.
6. Press through the balls of your feet to raise your heels back up as high as possible, contracting your calf muscles at the top.
7. Hold the top position for a second to maximize the contraction in your calf muscles.
8. Slowly lower your heels back down and repeat for the desired number of repetitions.
It is important to control the movement throughout the exercise and avoid using momentum to lift the weight. Adjust the weight on the machine as needed to challenge your calf muscles without compromising your form. Aim for 3-4 sets of 10-15 repetitions to effectively target and strengthen your calf muscles.
Equipment required
Leverage Machine (Plate Loaded)
Leverage Machine (Plate Loaded) equipment is used for strength training exercises. It consists of a weight-loaded lever system attached to a seat or bench to provide resistance. These machines are designed to target specific muscle groups and allow for controlled and isolated movements to build muscle strength and mass. They are commonly used for exercises such as chest presses, squats, rows, and shoulder presses.