seated calf raise

The seated calf raise is a popular beginner exercise targeting the calf muscle, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very burnout, high rep focused finisher sets of 50+ reps.

SEATED CALF RAISE BENEFITS:
  • Builds stronger, more muscular calves
  • Easy to add or subtract resistance
  • Easy to control & add pauses to make more difficult

Video Source: Livestrong.com

  • Main Muscle Worked: Calves
  • Secondary Muscles Worked: None
  • Type: Strength
  • Equipment: Specialised Machine
  • Mechanics: Isolation
  • Force Type: Push
  • Level: Beginner
STEP BY STEP GUIDE:
  1. Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward – your heels will naturally hang off. Position the base of quads under the knee pad and allow your hands to rest on top.
  2. Extend your ankles and release the safety bar.
  3. Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
  4. Extend the ankles and exhale as you flex the calves.

REPEAT FOR DESIRED REPS

How to do Seated Calf Raise