LiftSetsLiftSets / Exercises / Seated Calf Raise
Seated Calf Raise
Works the calves.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
calves
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | machine |
|---|---|
| Level | beginner |
What to think about
- Let the heels drop for a full stretch.
- Push up onto the balls of the feet and pause.
- Slow on the way down.
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.
Other exercises for the calves
- Barbell Seated Calf Raise
- Calf Press On The Leg Press Machine
- Calf Raise On A Dumbbell
- Calf Raises - With Bands
- Donkey Calf Raises
- Rocking Standing Calf Raise
- Smith Machine Calf Raise
- Standing Barbell Calf Raise
Track it in LiftSets
Log seated calf raise with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store