Sitting Machine Toe Raise
Reps20 times
Calories burned70 kcal
LevelBeginner
Changing duration and load is available in our application
Sit on the machine and place your feet on the bottom of the platform so that your heels are behind it, as shown in the figure. Depending on what kind of load you want to get, the toes point forward, inward or outward. This will be your starting position. Place your feet under the lever, which is pre-adjusted to the desired height. Grab the handles. Gently lift the lever by lifting your heels. This will be your starting position. As you inhale, slowly lower your heels. Keep moving until you feel a stretch in your calf muscles. As you exhale, lift your heels as high as possible, tensing your muscles. Stay in this position. Complete the required number of repetitions.
How to perform the exercise
20 times
70 kcal
Control your movement and do not rush.
01
Position
Sit in the machine and place your feet on the lower part of the platform so your heels hang off it.
02
Setup
Place your legs under the lever, adjust its height and grip the handles.
03
Start
Carefully lift the lever by raising your heels — the start position.
04
Lowering
Inhale and slowly lower your heels until you feel a stretch in the calves.
05
Raise
Exhale and raise your heels as high as possible, tensing the muscles and holding at the top.
Variants
Beginner
Work with a light weight and a controlled range.
Middle
Use a moderate weight and pause at the bottom.
Professional
Increase the weight and hold time at the top.
Which muscles are working
Calves
Benefits of the exercise
Strength
Develops the soleus and calf muscles.
Balance
Trains foot stability under load.
Simply
Back support takes stress off the lower back.
Contraindications
Acute pain in the Achilles or feet.
Recent ankle injuries.
Medical prohibition of calf loading.
Recommendations
Toes
Turn the toes to emphasise different parts of the calf.
Range
Work to a full stretch at the bottom.
Pause
Hold at the top for a second.
