Seated Calf Raises

Introduction

The Seated Calf Raise is a highly effective isolation exercise designed to target the soleus muscle, a key component of the calf complex. By performing this exercise in a seated position, you emphasize the soleus over the gastrocnemius, which is more engaged during standing calf exercises. This makes the Seated Calf Raise an essential addition to any lower body or hypertrophy-focused workout regimen, particularly for those looking to achieve well-rounded calf development. Utilizing a dedicated seated calf raise machine or a barbell/dumbbell setup, this exercise allows for controlled, concentrated contractions, ensuring optimal muscle activation and growth.

Execution

How to Perform Seated Calf Raises

Setup

1. Adjust the seat height of the seated calf raise machine so that your knees are at a 90-degree angle when seated.
2. Sit on the machine and place the balls of your feet on the foot platform, allowing your heels to hang off the edge.
3. Position your thighs under the knee pads, ensuring they are snug but not too tight.
4. Grip the handles or sides of the seat for stability.

Execution

1. Begin by lowering your heels towards the ground, feeling a stretch in your calf muscles.
2. Pause briefly at the bottom of the movement.
3. Press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.
4. Hold the top position for a moment, ensuring a full contraction.
5. Slowly lower your heels back to the starting position, maintaining control throughout the movement.

Finishing

1. Complete the desired number of repetitions.
2. Carefully remove your legs from under the knee pads.
3. Stand up slowly to avoid dizziness or imbalance.