The seated calf raise targets the gastrocnemius and soleus muscles, with the former being worked more during standing calf raises. Stretching before the exercise can maximize its effects, and proper machine fit is important. Many professionals prefer high reps for calf training.
The seated calf raise is a resistance training exercise that stimulates the gastrocnemius and soleus muscles. These two muscles are sometimes treated as a single muscle, collectively referred to as the triceps surae, or more informally as the calves. Usually performed while seated on a specialized machine, the seated calf raise can alternatively be performed with a barbell resting on your knees.
A medium-sized muscle of the lower back leg, the gastrocnemius has two heads that are worked by extending the ankle joint. The soleus, located just below the gastrocnemius, also functions in the extension of the foot. In addition, the soleus is believed to play a role in maintaining upright posture and returning venous blood to the heart for reoxygenation.
Bending the knee, as in the seated calf raise, relaxes the gastrocnemius muscle. As a result, while the standing calf raise tends to focus on the gastrocnemius, the seated calf raise generally places more stress on the soleus. To achieve a balanced calf workout, then, both variations of the movement must be included in the rotation.
Some experts maintain that stretching the calf muscles before performing the seated calf raise will maximize the effects of the exercise. The theory is that increasing range of motion will allow for the greatest degree of muscle fiber stimulation, which, in turn, will contribute to increased muscle size and strength. To do this, the muscle must first be warmed up during a short bout of cardio or standing unweighted calf raises. The calves can be stretched by standing on a raised surface, such as a step or block, and leaning forward to reduce the angle between the shin and the top of the foot.
Before beginning the exercise, it must be determined that the machine fits well. The knee pad should rest on the lower thighs and knees, and the toes should sit in a relaxed and comfortable position on the toe pad. Many calf raise machines have adjustable settings to ensure proper alignment, and it’s usually best to adjust them at the start of a workout and then midway through a set.
Once comfortable, the athlete can begin seated calf raises by extending the feet and pointing the toes. The top position of the exercise can be held for a brief, conscious contraction. The feet are then slowly flexed so that the toes point slightly upward and the heels drop toward the floor. There should be a slight stretch in the calf at the bottom position of the exercise.
Many professionals like to use a high number of repetitions per workout when training the calves, the reason being that the calf muscles respond better to resistance exercises. The soleus, in particular, appears to generally have a higher concentration of slow-twitch muscle fibers than other muscles. Ultimately, this is personal preference and it may take some experimenting to find a combination of weight and reps that works best for you on an individual basis.
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