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:Â Strength
- Equipment: Specialised Machine
- Mechanics: Isolation
- Force Type: Push
- Level: Beginner
STEP BY STEP GUIDE:
- 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.
- Extend your ankles and release the safety bar.
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
- Extend the ankles and exhale as you flex the calves.
REPEAT FOR DESIRED REPS