Movement overview

The Seated Calf Raise is an isolation exercise targeting the soleus muscle in the lower leg. It involves flexing the ankle joint while seated, using a machine designed to provide resistance through a padded lever resting on the knees. This exercise emphasizes the development of the calf muscles, particularly when performed with controlled movements and appropriate weight.

Step-by-step cues

1. Adjust the seat height so that your knees are at a 90-degree angle when seated.
2. Position your feet on the footplate with the balls of your feet securely placed and heels hanging off.
3. Place your thighs under the padded lever, ensuring it rests comfortably above your knees.
4. Release the safety bar if applicable, allowing free movement of the lever.
5. Lower your heels slowly towards the ground to achieve a full stretch in your calves.
6. Press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles.
7. Hold the top position briefly for maximum contraction before lowering back down.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
• Ensure that only your ankles are moving; avoid using your thighs or hips to lift the weight.
• Focus on achieving a full range of motion by lowering your heels below parallel and raising them as high as possible.
• Keep your core engaged to maintain stability and prevent unnecessary movement.
• Start with a lighter weight to perfect your form before increasing resistance.
• Breath naturally, exhaling as you lift and inhaling as you lower your heels.