Seated Calf Raise

Setup & Positioning

"Sit in a seated calf raise machine with the balls of your feet on the footplate and your heels hanging off. Place the thigh pad just above your knees, snug but not overly tight. Keep your core engaged and your torso upright."

Key point: “The seated position bends your knees, which shifts emphasis from the gastrocnemius to the soleus muscle.”

Execution

"Press through the balls of your feet to raise your heels as high as possible, squeezing at the top. Lower your heels slowly until they drop slightly below the footplate for a full stretch, then repeat."

Where You Should Feel It

• Soleus muscle working through the movement
• Light ankle stabilizer engagement

Where You Shouldn’t Feel It

• Sharp pain in the Achilles tendon
• Knee pressure from excessive pad weight
• Lower back discomfort from leaning forward

Breathing

"Exhale as you raise up, inhale as you lower down."

Common Mistakes to Avoid

1. Bouncing at the bottom – Can strain the Achilles tendon.
2. Cutting the stretch short – Use full range for best results.
3. Letting knees lift off the pad – Keep them firmly under control.
4. Rolling ankles – Maintain neutral foot alignment.