Single-Leg Machine Calf Raise
The single-leg calf raise in the seated plate-loaded machine; the bent knee shifts the work to the soleus.
How to do it
Setup
Seated, one knee under the pad, the ball of that foot on the block, the other foot off it.
Steps
- Rise onto the ball of the foot, lifting the pad as high as it goes.
- Pause with the calf squeezed.
- Lower the heel into a deep stretch.
Common mistakes
Loading for two legs: set the plates for one. Rocking the torso to lift the pad: sit tall; only the ankle moves. Bouncing out of the stretch: pause at the bottom.
Breathing
Exhale rising, inhale lowering.
