Set up for the one leg seated calf raise by loading up the machine with the weight you want to use.

Sit on the machine with the padding on top of your left thigh and the ball of your left food on the edge of the foot pad.

Keep your right leg outstretched to keep it from getting in the way.

Take the weight off the rack by pushing up with your leg and let your heel drop as far as possible. This is the starting position for the exercise.

Slowly push your heel up as far as possible.

Squeeze the calf muscle, and then slowly lower the weight back down to the starting position.

Do not pause, and raise straight back up again.

Repeat for desired reps, and then repeat for your right leg.

Exercise Tips:

As a general rule, always train theweakest side of the body first. In most cases this will be the left.

Use the biggest range of motion possible, heels up high, and stretch down low.

Hold the top of the movement (heels up) for a count of 2-3 to add intensity.