Seated Calf Raise

The Seated Calf Raise is an effective exercise that trains the calf muscles, especially the soleus muscle, which lies below the larger gastrocnemius muscle. This exercise is ideal for building strength and endurance in the calves, which is important for stability, running and jumping.

Correct Form and Technique

Follow these steps to perform the Seated Calf Raise with proper technique:

  1. Sit on a bench or machine with your feet flat on the floor and your knees bent at a 90-degree angle.
  2. Place a weight (manual, barbell or machine pad) over your knees.
  3. Press your toes into the floor, and lift your heels as high as possible, so that you feel your calf muscles tighten.
  4. Lower your heels back to the starting position in a slow and controlled movement.
  5. Repeat for the desired number of repetitions.

Watch this video for a demonstration of the Seated Calf Raise:

Common Errors

Here are some common mistakes to avoid during the Seated Calf Raise:

  • For fast movement: Perform the exercise slowly and controlled to maximize muscle activation.
  • Lack of full range of motion: Raise your heels as high as possible and lower them all the way down for full effect.
  • Too heavy weight: Do not use too much weight, as this can affect the technique.

Modifications and Variations

If you want to vary the exercise, try these options:

  • Single Leg Seated Calf Raise: Perform the exercise with one leg at a time to challenge stability.
  • Dumbbell Seated Calf Raise: If you don't have a machine, you can use a heavy dumbbell or barbell on your knees.
  • Increased range of motion: Place your feet on a small platform to get a greater stretch in your muscles.

Here is another video showing a variation of the exercise:

Number of Reps and Sets

For strength training, try 3-4 sets of 10-12 repetitions. For endurance, do 3 sets of 15-20 repetitions with lighter weights. Remember to take breaks to let your muscles rest between sets.

Breathing technique

Inhale as you lower your heels and exhale as you lift them. This helps to stay focused and maintain the right rhythm.

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