One leg calf raise (seated)

Exercise overview

Primary muscle group: Legs

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 36

Average per rep (lbs)*: 79

Description: Setup: Sit in the calf raise machine. Place your thighs under the lever pads and adjust the pads to support your thighs comfortably. Foot Position: Place the forefoot of one foot on the platform, leaving your heel extending off the edge. Lift and Release: Lift the lever slightly and release the safety bar, giving the lever freedom to move. Support: Hold the handles for support. Lowering: Inhale as you slowly allow the lever to descend until you feel a mild stretch in your calf. Hold for a count of one. Raising: Exhale as you press the lever upward by raising your heel. Hold at the top for a count of two. Repetition: Repeat the exercise for several repetitions, then switch to the opposite leg. Finish: When you're done, secure the lever back with the safety bar.

Exercise ID: 00318

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up: Ensure your calf muscles are properly warmed up to prevent strains or injuries. A few dynamic stretches or light cardio can be beneficial.
Foot Placement: Properly align the ball of your foot on the edge of the platform to get the full range of motion necessary for effectively targeting the calf muscles.
Controlled Movement: Perform the exercise slowly and with control. Avoid bouncing; a slow, controlled movement ensures muscle engagement throughout the range.
Breathing: Inhale as you lower your heel and exhale as you press up. Proper breathing techniques can help maintain form and endurance.
Equal Focus: Pay attention to working both calves equally. Often one side is stronger; make sure it isn't doing all the work.
Full Range of Motion: Make sure to lower your heel as far as comfortably possible to fully stretch the calf muscle before pressing back up.
Use a Mirror: Use a mirror to monitor your form and ensure you’re maintaining proper alignment and posture throughout the exercise.
Isometric Hold: At the top of the movement, hold the position for a few seconds to maximize muscle contraction.
Use Variations: If the machine allows, you can vary your foot position (slightly turned in or out) to target different areas of the calf muscle.
Track Progress: Keep a log of your weights and repetitions to monitor progress and make systematic increases.
Avoid Overloading: Start with a lower weight if you're unfamiliar with the exercise to avoid overloading the muscles and risking injury.
Listen to Your Body: If you feel pain (not to be confused with the normal burn during a workout), stop immediately and reassess your form and weight.
Consistent Pace: Maintain a consistent rhythm throughout your sets to ensure both safety and maximum muscle engagement.
Footwear: Wear supportive and comfortable shoes to ensure proper foot stability and to decrease the risk of slipping.

Exercise overview

Exercise tips and tricks

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