Seated Calf Raise

Calves

Equipment: Machine

New to this

Your first seated calf raise

What weight should I start with on the seated calf raise?

Start with 45 lb, one plate on the machine. Seated calf raises train the soleus with the knee bent, so the weight is much lower than a standing raise. You have it right when you can pause at the top for a count and still get 15 reps.

What usually goes wrong on the seated calf raise?

Sit with the balls of your feet on the platform and the pad snug across your lower thighs.

Release the safety and let your heels drop as far as they go.

Push through the balls of your feet and raise your heels as high as possible.

Hold the top for a full count, then lower slowly and hold the stretch for a beat.

You should feel this low in the calf, near the Achilles.

Most common mistake: fast, bouncy half reps that use the tendon instead of the muscle. Slow down and take the full range both directions.

If the seated machine is in use

Standing Calf Raises use straight legs, which shifts the work to the gastrocnemius, so the weight will be higher.

The Farmer's Walk loads the calves along with grip and traps.

How to do it

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
Repeat for the recommended amount of repetitions.