Whether you realize it or not, the calf muscles have a reputation for being the most difficult muscles to develop. But dedicated training, including seated calf raises, can help you develop strong and powerful calves. It is a heel lift exercise in which you sit and lift a weight using your calves.
The muscles that are worked are the calves, which actually contain two separate muscles: the soleus and gastrocnemius (better known as the “calf”). The soleus runs the entire length of the lower leg and, while critical to leg function, it is difficult to see. The gastrocnemius, however, hangs in the upper calves, connects to the knee, and is highly visible when developing. Although seated calf raises work both muscles, they primarily target the gastrocnemius.
How to do seated calf raises?
- Start sitting with your back flat and a moderate or heavy dumbbell resting on your thighs, just above your knees.
- Remaining seated, press through the balls of your feet to lift your heels and the dumbbell as high as possible.
- Pause here for a moment and then slowly lower your heels to the ground.
To get even more benefits from your seated calf raises, use a greater range of motion. Follow the previous step with the balls of your feet on a weight plate or thick book. Begin and end each rep with your heels on the floor.
How many seated calf raises should you do?
If you are a beginner, you can start by doing this exercise lightly for three sets of 10-12 reps. If you’re not sure which dumbbell weight to use, start conservatively – 7.5-10kg should be enough. Twins can easily have excessive late-onset muscle pain, so get an idea of how your body responds before picking up a heavier weight.
As you get stronger, you can increase your reps and start using heavier dumbbells or even weight plates. Three to four sets of 12 to 15 reps is an excellent goal when performing seated calf raises for maximum muscle growth.
Benefits of the Seated Calf Raise
Some of the obvious benefits of seated calf raises include increased calf strength and size . And while that obviously changes the appearance of your legs, it also changes your performance.
With stronger calves, you can improve the function of all s legs, increase performance running and jumping and reduce the risk of injuries in the shin and knee. Even daily tasks, like walking and climbing stairs, become easier.
Seated Calf Raise Variations
Sitting on machine
Your gym may have a heel lift machine available, which is a great option, too. You can use this tool by placing your feet on the base of the machine and loading plates on the front or sides. Release the lever that keeps the weight stationary. Then raise and lower the weight. Make sure to lower your heels as low as you can with each rep.
Barbell lift
A dumbbell isn’t just the weight you can use to do seated calf raises without a machine. Try doing the lower leg exercise with a short or long bar across your upper thighs.
Seated Calf Raise Progressions
To make calf raises more difficult, try these simple progressions. They all work free weight and sitting on one machine.
Weight gain
Adding more resistance is a sure way to see a greater increase in strength. Doing seated calf raises with a loaded bar is a great way to gain weight comfortably. Place a foam pad or towel under the bar to be more comfortable.
Pause at the top
Performing isometrics can promote growth by keeping the working muscle (aka: under tension) longer. So, at the top of the movement, try to keep your calf raised for three to four seconds before lowering your heels to the ground.
Lower the weight slowly
Slowing down the eccentric (lowering) portion of the exercise is another way to increase your time under muscle tension and therefore gain. When you lower your heels to the ground at the end of each rep, slow down the movement so that it lasts three to four seconds.
Make it one-sided
Doing unilateral or one-sided exercises reduces muscle imbalances and contributes to strengthening each side of your body more evenly. Try doing all of your reps on one leg, then the other, to see which calf is stronger.
