The seated calf raise is a machine-based exercise that targets the calf muscles, particularly the gastrocnemius and soleus. It is performed while seated, using a machine to provide resistance as you raise and lower your heels.
Also Works
SoleusAnkle Stabilizers
How to Perform
1
Adjust the seat height so that your knees are slightly bent and your feet are flat on the footplate.
2
Place your toes on the footplate with your heels hanging off the edge.
3
Grasp the handles or the sides of the seat for stability.
4
Push through the balls of your feet to raise your heels as high as possible.
5
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Position the pad snugly over your lower thighs (just above the knees) and place the balls of your feet on the footplate with heels hanging off.
•Press through the balls of your feet and hold the top position for 2 seconds, squeezing the calves hard.
•Lower your heels below the footplate as far as possible to get a full stretch at the bottom of each rep.
Common Mistakes
•Bouncing at the bottom to generate momentum instead of performing controlled, full-range reps.
•Not going through the full range of motion, especially at the bottom where the stretch is most beneficial.
•Using too much weight and only achieving partial reps that barely move through 2-3 inches.