Seated Calf Raise

Directions:

Preperation/body position

1. Set correct resistance, and alter settings if necessary.
2. Place balls of feet on platform, leaving the arch and heel of the feet overhanging.
3. Pull on lever to allow sufficient clearing to place thighs under pads.
4. Once thighs are secure under pads, release lever.
5. Dependant on machine. *Please read specific instructions on the machine being used.*

Excution/Movement

1. Raise heels of feet by extending ankles. Extend fully onto tip toes.
2. Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
3. Repeat for desired amount of repetitions.
4. *Please read specific instructions on the machine being used.*

Comments

The seated calf raise is an effective exercise to stimulate the solues, via extension of the ankle joint when the knee is bent scientifically. The bend in the knees results in little involvement of the gastrocnemius due to it being attached above the knee.

Because of its high ratio of type i fibres the soleus is best stimulated with great time under tension during bent knee ankle extension. 25 reps and above have been shown to cause effective hypertrophy of type i fibres.