Seated Calf Raise

Seated Calf Raise Instructions

• Situate your body inside the machine.
• Have your heels off the foot pad to achieve a full range-of-motion.
• In a controlled manner, flex/extend at the ankle through a full range-of-motion.
• Actively control the concentric and eccentric portion of the exercise.
• At the top of the exercise, think about driving your heel into the back of your knee.
• You are conscientiously shortening and lengthening the musculature of the calf to control the movement.
• Don't just press the balls of your feet into the foot pad.
• Don't bounce the weight up. Really emphasize controlling the exercise with your calves.
• As you fatigue, negate the feeling of lifting the weight with assistance from your quads. This will negate full calf activation.

*Tips*

• Don't go heavy on this movement. Focus on putting the calves through a full range of motion.
• Full Plantar Flexion & Dorsiflexion
• Establish a strong mind-muscle connection and be deliberate with each repetition. 
• Experiment with different rep schemes and various time-under-tension protocols. 
• Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.