Movement overview

The Weighted Seated Calf Raise is an isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.

Step-by-step cues

1. Sit on the calf raise machine and adjust the knee pad to rest comfortably on your thighs.
2. Place the balls of your feet on the platform with your heels hanging off.
3. Select an appropriate weight and release the safety bar.
4. Lower your heels slowly until you feel a stretch in your calves.
5. Raise your heels by extending your ankles as high as possible.
6. Pause at the top of the movement for a moment to maximize contraction.
7. Lower your heels back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your knees remain slightly bent throughout the exercise to avoid joint strain.
• Focus on a full range of motion to effectively engage both the soleus and gastrocnemius muscles.
• Control the movement; avoid bouncing or using momentum to lift the weight.
• Keep your core engaged to maintain stability and prevent excessive movement in other parts of your body.
• Adjust the weight according to your strength level to maintain proper form throughout all repetitions.