Seated calf raises

Extension of the ankle while the knee joint is bent significantly inducing recruitment of the solues muscle, the thin muscle which runs below the larger gastrocnemius. The seated calf raise exercise is performed in the effort of reducing the gastrocnemius muscle group involvement due to the bend at the knee, and specifically target the solues.

The solues is said to have a high population of slow twitch fibres, and therefore may be best stimulated with higher repetition ranges.

Performing seated calf raises

• Set correct resistance, and alter settings if necessary.
• Place balls of feet on platform, leaving the arch and heel of the feet overhanging.
• Pull on lever to allow sufficient clearing to place thighs under pads.
• Once thighs are secure under pads, release lever.
• Dependant on machine.
• Raise heels of feet by extending ankles. Extend fully onto tip toes.
• Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
• Repeat for desired amount of repetitions.

Seated calf raises courtesy of Fitness Uncovered - Bodybuilding & Fitness

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