Seated Calf Raise
The Seated Calf Raise is a beginner cable machine exercise that works the Calves. Follow the steps below.
Target musclesCalves
EquipmentCable Machine
LevelBeginner
How to do the Seated Calf Raise
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.