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Seated Calf Raise - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Calves

The Seated Calf Raise is a variation of the Standing Calf Raise and works the lower and outer areas of the calves. Pointing your toes straight ahead during the exercise targets the entire calf, pointing your toes out targets the inner calf and pointing the toes inward targets the outer section of the muscle. Keeping the calves working in a steady motion will achieve the best results.

Seated Calf Raise - Exercise Workout and Technique

  • Position yourself in the Seated Calf Raise machine, anchoring your knees under the pad.
  • To start with, lower your heels as far as they will go. Now exhale and press your heels as high as possible, feeling the calves contract.
  • Inhale and return the heels to the lowest position again in a controlled manner.
  • Repeat for the desired number of reps, rest then repeat.

Seated Calf Raise - Tips & Safety

  • Keep your body still and maintain focus on the contraction of the calves throughout the exercise.
  • Avoid unnecessary rocking back and forth. Place the crossbar just above the knees rather than high up on the thighs.
  • Aim for a full stretch during the movement, squeezing your calf muscles at the top.

Seated Calf Raise - Alternatives

  • Try targeting different sections of the calf by varying the direction at which your toes are pointing and changing your stance-width from wide to narrow.
  • Alternatively, perform the Seated Calf Raise on bench, with your toes placed on a block and a barbell or weight plates resting across your lower thighs.
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