How to do seated calf raises?

Performing seated calf raises involves isolating the muscles in your lower leg, primarily the soleus, to build strength and endurance.

Here's a simple guide on how to execute the exercise:

Step-by-Step Guide

Follow these steps for proper seated calf raises:

Find a Seat: Sit upright in a sturdy chair.
Posture: Maintain a tall posture, keeping your back straight.
Foot Placement: Position your feet about hip-width apart on the floor.
Foot Positioning: Bring your feet back slightly so that your heels are directly behind your knees.

Initiate Lift: While keeping the balls of your feet on the floor, lift your heels up as high as possible, coming up onto your toes. Focus on squeezing your calf muscles at the top.
Hold: Briefly hold this peak contraction at the top of the movement.
Lower: Gently and with control, lower your heels back down towards the floor, allowing for a slight stretch in your calves.
Repeat: Perform the desired number of repetitions.

Reference Note: The exercise involves "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."

Range of Motion: Aim for a full range of motion, lifting your heels as high as possible and lowering them fully.
Control: Avoid bouncing or using momentum. The movement should be slow and controlled.
Tempo: Consider a tempo like 2 seconds up, 1-second hold, 2 seconds down.
Adding Resistance: You can place a weight (like dumbbells or weight plates) on your thighs, close to your knees, to increase the difficulty. Use a cushion for comfort if needed.

Targets Soleus: This exercise specifically targets the soleus muscle, located beneath the larger gastrocnemius, which is crucial for walking, running, and ankle stability.
Lower Leg Strength: Improves overall strength and endurance in the lower legs.
Ankle Stability: Can help enhance stability around the ankle joint.

The number of sets and repetitions can vary based on your fitness goals (strength, endurance, hypertrophy). A common starting point might be:

Remember to adjust based on your comfort and ability.

By following these steps, you can effectively perform seated calf raises to strengthen your lower legs.