Calves exercise · leverage machine
Lever Rotary Calf
The lever rotary calf is a leverage machine exercise that targets the calves, with the soleus and ankle stabilizers assisting.
- Target muscle
- Calves
- Also works
- Soleus, ankle stabilizers
- Equipment
- Leverage machine
- Body part
- Lower legs
How to do the lever rotary calf
- Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate.
- Place your toes on the footplate, with your heels hanging off the edge.
- Grasp the handles or the sides of the machine for stability.
- Push through the balls of your feet, raising your heels as high as possible.
- Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the calves. The soleus and ankle stabilizers work as secondary muscles. See all calf exercises or every machine exercise.
