Seated Calf Raises: Knees Wide, Feet Mid, Toes Straight

Anatomy and Physiology of Seated Calf Raises: Knees Wide, Feet Mid, Toes Straight

The seated calf raise strengthens the muscles of the calves, primarily the soleus. The soleus consists of mostly slower twitch muscle fibers. It functions as a postural muscle and serves in locomotion. By comparison, the gastrocnemius tends to be faster-twitch, and functions more dominantly in the role of locomotion.

Calf training is most effective at a variety of angles because of the way that the foot and ankle must be able to absorb force in nature. As such, it is best to use multiple versions of calf exercises in strength training programs. This particular version of the seated calf raise specifically targets the medial part of the soleus.

Instruction for Seated Calf Raises: Knees Wide, Feet Mid, Toes Straight

Sit on the calf raise machine and secure your thighs under the pads. Keep the knees wider than hip-width. Place the feet hip-width apart; toes straight and centered on the foot plate.

The balls of your feet should be on the footplate; the rest of the foot should hang off the back of the platform. Raise your heels slightly, and then release the hand lever. Lower your heels as far as possible to generate maximum elongation of the fibers of the calves. Inhale.

As you exhale, push the metatarsals down on the footplate, and raise your heels as high as you can, as shown.

Inhale as you lowly lower the weights by dropping your heels until you fully stretch your calves again. When you have completed your set, return the safety lever to the locked position, and exit the machine.

Tips for the Seated Calf Raise: Knees Wide, Feet Mid, Toes Straight

• Sit upright with your spine in a neutral position.
• Raise your heels as high as you can as you lift the weight.
• Drop your heels as low as you can as you lower the weight.
• Focus, as always, on the prescribed tempo. Calf training is typically painful, because of the way that the motor units are arranged in the calves. A good deal of burning before you reach actual failure is normal. Work harder gradually, and incrementally train your mind to accept the pain and work through it to actual failure.
• Study our video below to see the Seated Calf Raise v. 322.

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