Lever Calf Rotary

1. Start by adjusting the machine to fit your body size. Sit down on the machine and place the balls of your feet on the footplate, with your heels extending off it.

2. Position the lower thigh pad just above your knees at a comfortable position that will prevent your legs from lifting during the exercise.

3. Select the appropriate weight on the weight stack by inserting the pin into the desired weight block.

4. Sit upright with your back flat against the pad, grasp the handles on the sides of the machine for stability.

5. Press through the balls of your feet to lift the weight, fully extending your ankles. Hold for a moment at the top of the movement while squeezing your calf muscles.

6. Slowly lower the weight by allowing your heels to descend below the level of the footplate, feeling a stretch in your calf muscles.

7. Repeat the movement for the desired number of repetitions and sets.

Ensure to perform the exercise in a slow controlled manner, focusing on the contraction of the calf muscles and proper breathing throughout the movement. Avoid using momentum or bouncing at the bottom of the movement to prevent injury.

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