Calves exercise · leverage machine
Lever Seated Squat Calf Raise on Leg Press Machine
The lever seated squat calf raise on leg press machine is a leverage machine exercise that targets the calves, with the quadriceps, hamstrings and glutes assisting.
- Target muscle
- Calves
- Also works
- Quadriceps, hamstrings, glutes
- Equipment
- Leverage machine
- Body part
- Lower legs
How to do the lever seated squat calf raise on leg press machine
- Adjust the seat of the leg press machine so that your knees are slightly bent when your feet are on the footplate.
- Sit on the machine with your back against the backrest and your feet flat on the footplate, shoulder-width apart.
- Place your toes and the balls of your feet on the footplate, keeping your heels off the edge.
- Release the safety handles and push the footplate away from you by extending your knees.
- Once your knees are fully extended, slowly lower your heels by flexing your calves.
- Pause for a moment at the bottom, then push the footplate back up by extending your calves.
- 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 quadriceps, hamstrings and glutes work as secondary muscles. See all calf exercises or every machine exercise.
