SEATED CALF RAISES EXERCISE

MUSCLES WORKED: Calves (Back of the lower legs)

SEATED CALF RAISE EXERCISE TECHNIQUE

Seated calf raises are an effective lower-body exercise focused on strengthening and toning the calf muscles. This exercise is particularly beneficial because it targets the soleus muscle, which plays a crucial role in daily activities like walking and standing. Unlike standing calf raises, the seated position helps isolate the calf muscles more effectively, making it an ideal exercise for beginners and advanced fitness enthusiasts.

Seated Calf Raise Step-By-Step Guide

  • Sitting up tall in your chair, with your feet hip width apart.

  • Bring your feet back, so your heels are behind your knees.

  • From this position, lifting your heels up off the floor, coming up on to your toes.

  • Hold briefly and gently lower your heels back down. 

  • Repeat for the set repetitions. 

Seated Calf Raise Tips

  • Keep your movements slow and controlled to maximise muscle engagement.

  • Avoid bouncing at the bottom of the movement to prevent injury.

  • Ensure your knees are aligned with your toes throughout the exercise.

  • Gradually increase the weight as your strength improves.

Benefits of Doing Seated Calf Raises

Seated calf raises offer several benefits, including improved calf strength, better ankle stability, and enhanced lower leg aesthetics. These exercises also aid in activities that require ankle mobility and strength.

Seated Calf Raise for Beginners

Beginners should start with light weights or no weight at all to get accustomed to the movement. Focus on mastering the technique before gradually adding resistance. Aim for 2-3 sets of 10-15 repetitions, ensuring you feel comfortable and stable throughout the exercise.

Seated Calf Raise for Advanced

For advanced individuals, increasing the weight and varying the tempo can intensify the exercise. Incorporating pauses at the top of the movement, using a slower descent, or adding more sets and repetitions can challenge the muscles further. Advanced trainers can also explore single-leg seated calf raises for unilateral training and muscle imbalance correction.