Seated Calf Raises
Description
The seated calf raise exercise primarily targets the solius muscle due to the fact that the leg is bent while performing the movement. As discussed in detail on the calf training homepage, the gastrocnemius - which is a main muscle within the lower leg region - comes into play when the leg is straight. It is also important to note that the solius and the gastrocnemius differ in their biological makeup. The solius muscle tends to have a higher distribution of slow twitch muscle fibers which are best suited for endurance activities. Because of this, the solius muscle responds well to long-duration sets. The variation discussed below uncovers the best way to accomplish this.
Execution
- Position the padding above the knees and the balls of your feet on the edge of the platform. Avoid positioning the padding above the knee cap due to the increased stress that the pad places on the patellar tendon which may potentially lead to tendonitis.
- Rise up onto the balls of your feet and move lever so it will not obstruct the movement path.
- Inhale and lower ankles to a position below the platform. You should feel a stretch within the calf muscle.
- Exhale and rise up onto the big toe. Rising onto the big toe will increase the contraction efficiency of the soleus and activate additional muscles within the calf that assist with running and jumping.
- Repeat until the desired number of repetitions are completed.
Variations
Loading the seated calf raise machine up with low-increment barbells makes it easy to perform drop sets - meaning that as muscular fatigue hits, you strip off a couple plates and continue performing repetitions. Drop setting is a great way to extend the time-under-tension of a given exercise.
Leg Press Calf Raises
Description
The leg press version of the calf raise is simply another way to strengthen the muscles of the lower leg. The loading capacity of the actual leg press machine allows you to potentially perform the repetitions under a great deal of resistance - which is what the gastrocnemious muscle responds well too. Also, since heavy loading is made possible with the leg press, it is important to always keep the safety clamps in tact in case foot slippage occurs. The safety clamps will not interfere with the range of motion since the necessary range of motion required to perform each repetition is very limited.
Execution
- Adjust the weight and machine to settings that are personally desirable.
- Drive the feet against the platform until there is only a slight bend at the knees.
- Slowly slide the feet down the platform until the heels are off the edge and only the balls of the feet are making contact.
- Inhale and dorsiflex at the ankle (toes towards shins) until a stretch is felt within the calf muscle.
- Exhale and plantarflex at the ankle (toes away from shins) to drive the weights up. A contraction should be felt within the calf muscle. Briefly hold this position.
- Repeat until the desired number of repetitions are completed.