Machine Seated Calf Raise

oec:machine-seated-calf-raise

A seated isolation exercise that targets the soleus muscle by performing ankle plantarflexion against a padded knee lever.

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Also called: Seated Calf Raise, Sitting Calf Raise, Seated Machine Calf Raise, Sitting Calf Raises

How to do it

Sit on the machine and position the balls of your feet on the lower foot platform with your heels hanging off the edge.
Adjust the thigh pad so it rests comfortably across the lower portion of your thighs, just above your knees.
Disengage the safety latch by lifting your heels slightly and moving the lever out of the way.

Lower your heels in a slow, controlled manner until you feel a deep stretch in your calves.
Pause briefly at the bottom to eliminate elastic bounce.
Drive through the balls of your feet to press your heels as high as possible into full plantarflexion.
Squeeze your calves at the peak contraction for a second before descending into the next repetition.

Exhale as you press upward onto the balls of your feet; inhale as you lower your heels into the stretch.

Bouncing out of the bottom of the movement using the Achilles tendon reflex rather than muscular force.: Pause for one to two seconds at the bottom of each rep to remove the stretch reflex.
Cutting the range of motion short at either the top or bottom.: Lower the heels completely for a full stretch and push up until the ankles are fully extended.

Ensure the thigh pad is securely locked before dismounting at the end of the set.

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