Video
Instructions
- Sit on the machine with your thighs under the pads and feet flat on the foot platform.
- Position the balls of your feet on the edge of the platform, allowing your heels to hang off.
- Release the safety lever and lower your heels slowly to stretch the calves.
- Push through the balls of your feet to raise your heels as high as possible.
- Pause briefly at the top, then slowly return to the starting position.
Technical Tips
- Avoid bouncing; control the movement through full range.
- Keep your knees bent at approximately 90 degrees throughout.
- Do not lock your knees or shift your hips.
- Focus on squeezing your calves at the top of each rep.
Breathing Tips
- Inhale as you lower your heels under control.
- Exhale as you lift your heels during the contraction.
Restrizioni mediche
- Achilles tendonitis
- Plantar fasciitis
- Recent ankle or foot injury
- Severe calf muscle strain
Descrizione
The Seated Calf Raise Machine is a fundamental lower body exercise designed to isolate and strengthen the calf muscles, particularly the soleus. This movement is especially beneficial for improving ankle stability, enhancing lower leg definition, and supporting overall balance and posture. By working the calves in a seated position, it minimizes involvement from other muscle groups, allowing for focused tension and progressive overload. It's ideal for beginners due to its controlled motion and ease of setup, while also being effective for advanced trainees seeking calf hypertrophy. Suitable for bodybuilding, general fitness, and athletic conditioning, this machine-based exercise offers a consistent, joint-friendly method to target the often underdeveloped lower leg muscles. Regular incorporation of the Seated Calf Raise into a training program can contribute to improved performance in activities requiring powerful push-offs, stability during squats and lunges, and enhanced endurance for standing or walking activities.
What muscles do seated calf raises target?
Seated calf raises primarily target the soleus muscle in the lower leg, helping to build calf size and improve lower body stability.
Is the seated calf raise good for beginners?
Yes, the seated calf raise is ideal for beginners due to its controlled motion, ease of use, and low injury risk while effectively isolating the calf muscles.
How many reps should I do on the seated calf raise machine?
For general muscle growth, aim for 10 to 15 reps per set with moderate weight, focusing on a full range of motion and controlled tempo.
Can seated calf raises help with running performance?
Yes, strengthening the calves with seated calf raises can enhance ankle stability and endurance, contributing to better running mechanics and reduced injury risk.
How do seated and standing calf raises differ?
Seated calf raises mainly work the soleus muscle, while standing versions engage the gastrocnemius more due to the straight leg position.