Legs
Sitting Calf Raises
A focused isolation movement designed to build the soleus and improve lower leg stability and aesthetics.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the machine and position your toes and the balls of your feet on the lower platform with your heels hanging off.
Place your lower thighs under the padded lever and adjust it so that the pads rest snugly against your legs.
Disengage the safety bar by slightly lifting your heels and pulling the release handle.
Lower your heels slowly toward the floor until you feel a deep stretch in your calf muscles.
Push through the balls of your feet to raise your heels as high as possible while keeping your torso stationary.
Squeeze the calf muscles at the top of the movement before beginning the next controlled descent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using a partial range of motion by not fully lowering the heels.
- Bouncing the weight at the bottom of the rep to gain momentum.
- Using excessively heavy weight that causes the hips to lift off the seat.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.