Exercise guide · Beginner · Compound
Lever Seated Calf Press: How to Do It & Muscles Worked
The lever seated calf press is a machine-based exercise targeting the calf muscles. It involves pressing a weighted lever with the balls of your feet while seated, focusing on ankle extension to work the calves.
- Primary muscles
- Calves
- Secondary muscles
- Hamstrings
- Equipment
- Leverage Machine
- Level · type
- Beginner · Compound
How to do the lever seated calf press
- Step 1: Adjust the seat of the machine so that your shoulders are aligned with the lever pad.
- Step 2: Place your toes on the lower portion of the platform and position your knees under the lever pad.
- Step 3: Grasp the handles on the sides of the seat for stability.
- Step 4: Press the lever pad down by extending your ankles, lifting your heels as high as possible.
- Step 5: Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Lever Seated Calf Press alternatives
More exercises that train the calves as their main target:
-
Ankle Circles
Calves · Body Weight · Beginner compound -
Assisted Lying Calves Stretch
Calves · Assisted · Beginner stretch -
Balance Dumbbell Seated One Leg Calf Raise - Hammer Grip
Calves · Dumbbell · Beginner compound -
Band Two Legs Calf Raise - (Band Under Both Legs)
Calves · Band · Beginner compound -
Barbell Floor Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Barbell Seated Calf Raise
Calves · Barbell · Beginner compound -
Bodyweight Standing Calf Raise
Calves · Body Weight · Beginner compound
More calves exercises
-
Standing Barbell Calf Raise
Calves · Barbell · Intermediate compound -
Band Single Leg Calf Raise
Calves · Band · Intermediate compound -
Band Single Leg Reverse Calf Raise
Calves · Band · Intermediate compound -
Barbell Standing Leg Calf Raise
Calves · Barbell · Intermediate compound -
Barbell Standing Rocking Leg Calf Raise
Calves · Barbell · Intermediate compound -
Box Jump Down with One Leg Stabilization
Calves · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.