Videos
Instructions
- Sit on a flat bench with your knees bent at 90 degrees.
- Place a kettlebell on top of your thighs, just above your knees.
- Keep your feet flat on the floor or on a raised surface for better range of motion.
- Raise your heels as high as possible by contracting your calves.
- Hold the top position briefly, then slowly lower your heels back down.
- Repeat for the desired number of repetitions.
Technical Tips
- Use a block or step under your toes to increase stretch and range.
- Avoid bouncing or using momentum at the bottom of the movement.
- Maintain an upright posture without leaning forward or backward.
Breathing Tips
- Inhale as you lower your heels.
- Exhale as you lift your heels and contract your calves.
Medical restrictions
- Avoid if experiencing acute Achilles tendonitis.
- Caution in case of plantar fasciitis or heel pain.
- Not recommended with limited ankle mobility or recent calf injuries.
Description
The Kettlebell Seated Calf Raise is a foundational lower-body isolation exercise designed to strengthen and develop the soleus muscle in the calves. Performed in a seated position with knees bent at 90 degrees, this variation specifically targets the deeper calf muscle responsible for endurance and posture. By placing a kettlebell across the thighs and raising the heels off the ground, lifters can apply direct resistance to the lower leg muscles while minimizing involvement of the gastrocnemius, which is more active in standing variations. This makes the seated calf raise an ideal complement to standing calf exercises, especially for balanced development and injury prevention. The movement is simple, scalable for all levels, and easily performed at home or in the gym. Adding a block under the toes increases the stretch and muscular activation. Whether you're a beginner looking to build strong calves or an advanced athlete refining your lower leg strength, the kettlebell seated calf raise offers an effective and accessible option to enhance stability, performance, and muscle endurance.
How do I do seated calf raises at home with a kettlebell?
To perform seated calf raises at home, sit on a bench or chair with your feet flat, place a kettlebell on your thighs near the knees, and raise your heels by contracting your calves. Pause at the top, then lower slowly.
What muscle do seated calf raises target?
Seated calf raises primarily target the soleus muscle in the lower leg, which is key for ankle stability and endurance.
Can I build bigger calves with seated calf raises?
Yes, seated calf raises help build calf mass by isolating the soleus. For best results, combine them with standing calf exercises to target the full calf muscle group.
Is the kettlebell seated calf raise good for beginners?
Yes, this exercise is beginner-friendly and easy to perform at home or in the gym using minimal equipment like a kettlebell and bench.
Should I use a block under my toes for seated calf raises?
Using a block or step under your toes increases the stretch at the bottom and enhances the effectiveness of the calf raise by improving range of motion.