Seated Calf Raises

Muscles Worked: Calf Muscle

Spotter Required: No

Minimum Equipment required: Seated calf raises can be performed without a seated calf raise machine, if you balance a barbell weight on your knees and sit on a bench press you can perform similar movements to a seated calf raise machine, but make sure you have padding on the barbell.

The Best Equipment to Use: Seated calf raise machine

Warming up: To warm up, perform 1 set of 15 - 20 repetitions with a light to moderate weight

How often should I perform this exercise: Seated calf raises can be performed in any leg workout and are great for working the lower & outer portion of your calf muscles. Compared to standing calf raises which primarily target the top & middle part of your calf muscles.

When should I perform this exercise: Seated calf raises do not use a lot of energy so it is recommended doing them as one of the last leg workouts

How to do the exercise: With your feet firm & buttocks comfortably seated, begin to lift the weight until your calf muscles fully contract at the top, hold for half a second to really feel the contraction, then lower to the start position.

Make sure you do not rest your calf muscles at the bottom, always keep them working throughout the set to maximise muscle gains.

Mentality: This can feel like a slower exercise, what with the pause to contract the muscles and may not feel the most exhausting, but make sure you stay focused and feel your muscles contract, the trick to building this muscle is to hold for 2 seconds at the top, doing so will fatigue the muscle and help it grow.

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