Doing
Seated Calf Raises on the Lying Leg Curl Machine
If
you don't have access to a seated calf raise machine in your
gym but do have access to a lying leg curl machine, you can
use it to do an excellent version of the seated calf raise.
It's most useful when your lying leg curl machine pad is a
single straight padded bar rather than separate roller pads.
Move
the pad up as high as you can on the settings. Set a calf
block directly under the pad - if you don't have a calf block,
you can use two dumbells lined up so that you can set your
feet on the dumbell handles (hex dumbells, not round ones
work best).
Sit
on the end of the bench, set the balls of your feet on the
calf block. Now slides your knees under the pad and shift
around until the pad is firmly on your knees/lower thigh area.
Do the calf raise from there.
The
movement is exactly the same and actually has some advantages
over the actual seated calf raise machines.
- You
can set the weight down at the end of the set and get out
from under it. Most seated calf machines force you to finish
the set at the TOP of the movement - great if you've got
a spotter but if you don't, you can push to full failure
because you have to worry about getting the support thing
back under the weight. Not fun when you're really fatigued.
- The
backwards arc of the pad gives a better contraction on the
calves.
- Since
leg curls machines are generally selectorized (with the
pins), you can do drop sets and add sets, changing weights
very easily.
- These
can be done one leg at a time for negatives (two legs up,
one leg down) or for using more weight. You can help with
the other leg to get to the full contraction point and adjust
for the strength curve of the calf muscle.
If you
need a good calf block, I highly recommend the Extreme
Calf Machine. It's a calf block that has a moving piece
that allows for greater range of motion and better contraction
at the top. It is not a cheap item though, to be warned. A
regular calf block will work quite well with this exercise
as well.
