Seated Calf Raise
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Soleus
Secondary muscle groups
Gastrocnemius, Foot Intrinsics
Movement pattern
Ankle Plantar Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding, Football, Soccer, Rugby
Overview
Purpose. Isolate the soleus and build lower-leg strength for running and jumping.
How it fits the system. A beginner-level ankle plantar flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Soleus
Secondary muscles
Gastrocnemius, Foot Intrinsics
Movement pattern
Ankle Plantar Flexion
Equipment
Machine
Difficulty
Beginner
How to Perform
- Sit with the balls of the feet on the platform and the pad over the thighs.
- Release the safety and let the heels drop into a full stretch.
- Pause for a moment in the stretched position.
- Press up onto the toes as high as possible.
- Squeeze at the top for one second.
- Lower under control to the stretch.
Coaching Cues
- Take the full range at both ends.
- Pause in the stretch on every rep.
- Keep the pressure through the big toe.
Common Mistakes
- Bouncing out of the bottom.
- Using a very short range with heavy load.
- Letting the ankles roll out to the little toe side.
Progressions & Regressions
Progressions
Add load, or lengthen the pause at the bottom.
Regressions
Bodyweight seated raise with a plate on the knees.
When to Use It
When to use
As lower-leg accessory work, especially for runners.
When not to use
With acute Achilles pain that is aggravated by loaded stretch.
Programming
3 to 4 sets of 10 to 20 reps.
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