Seated Calf Raise

A machine-based calf exercise that specifically isolates the soleus muscle for calf strength and size development.

Instructions

1. Sit on the machine with your torso upright and your back against the pad.
2. Place the balls of your feet on the lower portion of the platform with your heels extending off the edge.
3. You can adjust your foot position (forward, inward, or outward) based on your preference and comfort.
4. Position your lower thighs under the lever pad, adjusting it to the appropriate height for your leg length.
5. Place your hands on top of the lever pad to prevent it from slipping forward.
6. Lift the lever slightly by pushing your heels up, then release the safety bar.
7. Slowly lower your heels by bending at the ankles until your calves are fully stretched.
8. Inhale as you perform this downward movement.
9. Raise your heels by extending your ankles as high as possible, contracting your calves.
10. Exhale as you lift and hold the top contraction for one second.
11. Repeat for the prescribed number of repetitions.

Tips

• Perform the movement slowly and with control to maximize calf activation
• Feel the full range of motion from a deep stretch at the bottom to a full contraction at the top
• The seated position effectively isolates the soleus muscle of the calf
• Adjust your foot positioning to target different areas of the calf
• Do not bounce at the bottom of the movement
• This exercise is excellent for building calf strength and size