Calves / Beginner / Isolation (single joint)

Seated Calf Raise

A machine isolation exercise for the calves.

At a glance

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
Repeat for the recommended amount of repetitions.

✗ Bouncing fast through a short range.
Why it hurts: Runners need calves and Achilles tendons that tolerate load through full range; bouncing trains neither and can irritate the tendon.
✓ Instead: Go slowly: 2 seconds up, pause, 3 seconds down to a full heel stretch. Also train one leg at a time and bent-knee (seated) versions for the soleus.
✗ Rolling onto the outer edge of the foot.
Why it hurts: The ankle is loaded unevenly, which can strain the peroneal tendons.
✓ Instead: Push through the big and second toe so the ankle rises straight.