Legs

Seated Calf Raise

A great exercise to isolate and build the soleus muscle.

An effective isolation exercise targeting the soleus muscle, ideal for calf development and lower leg strength.

Body Part: Legs
Level: Beginner
Muscles: Soleus
Modality: Isolation
Direction: Push
Equipment: Seated Calf Raise Machine
Goal: Hypertrophy

How to do:

1. Sit on the seated calf raise machine with your feet flat on the platform. 2. Position the padded bar over your knees and adjust it for comfort. 3. Slowly raise your heels by pushing through the balls of your feet. 4. Pause briefly at the top, squeezing your calf muscles. 5. Lower your heels back down in a controlled manner. 6. Repeat for 15-20 reps per set. 7. Complete 3-4 sets total.

Tips:

- Keep the motion slow and controlled. - Pause at the top for maximum muscle contraction. - Avoid bouncing; focus on steady, smooth movements. - Ensure proper posture by keeping your back straight.

This exercise in Workout Days

Upper/Lower Split Intermediate

Leg Power Day

Intermediate

12 weeks

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