Seated Calf Raises

DMOOSE

Seated Calf Raises

Exercise Description

Main Target Muscles

Calves

Secondary Target Muscles

None

Workout Type

Strength 

Gym Gear

Dumbbell

Fitness Level

Beginner

Compound/Isolated 

Isolated

Power Move 

Push

Target Muscle Group: Calves

Seated Calf Raise Overview

The seated calves raise is an extension of the machine-calf raise. It's used to isolate the calf's muscles.

Calves can be stubborn muscles for many people. It's important to try different angles when doing calf raises. A high-frequency training program may be an option.

You can incorporate the seated calf raise into your leg exercises or full-body workouts.

How to Do it

  1. Place your feet flat on the platform and take a seat. Your heels will naturally fall off. Place your quads below the knee pad, and let your hands rest on the top.
  2.  Release the safety bar and extend your ankles.  
  3. Dorsiflex your ankles to lower the heels until the calves are fully stretched.
  4.  As you exhale, extend your ankles and flex your calves.
  5. Continue repeating until the number of times you are given.

Tips for Seated Calf Raise

  1. Slow down and keep the repetitions controlled. To emphasize contraction, limit momentum and pause at the top.
  2. If you feel any kind of stretching in the soles of your feet during this exercise, limit the depth of your heels.
  3. Move through the ball of your foot, not the base of your toes.

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