What are seated calf raises ?
Seated calf raises are a single-joint exercise that primarily targets the soleus muscles since they are partially deactivated when the leg is extended. It’s an essential exercise for developing thick and enduring calf muscles.
This exercise can be performed using a dedicated machine, a guided frame, or with free weights if you don’t have access to specialized equipment.
How to do seated calf raises ?
Seated Calf Raises on the Machine :
- Sit on the calf raise machine’s bench.
- Position your knees under the pads and place the balls of your feet on the platform.
- Press the pads down as far as possible, letting your heels hang off to stretch the calves.
- Push forcefully with the balls of your feet to raise the machine’s lever.
- Lower the machine in a controlled manner.
- When you feel a strong stretch in your muscles, push with the balls of your feet, lifting as high as possible while contracting the calves.
Seated Calf Raises on the Guided Frame :
- Sit on a bench beneath a guided frame.
- Place your knees under the guide bar, with the balls of your feet on a step in front of the bench.
- Push forcefully with the balls of your feet to lift the bar and unhook it.
- Lower the bar in a controlled manner.
- When you feel a strong stretch, push with the balls of your feet, lifting as high as possible while contracting the calves.