The seated calf raise machine is designed to strengthen the calf muscles as well as the gastrocnemius muscles of the legs. To strengthen and build this area, more time and effort are required. Moreover, working on the calves requires patience and persistence compared to strengthening other body parts.
The calf is part of the lower limb, located between the knee and ankle. The two long bones, the tibia and fibula, are in the calf region, and it also contains nerves, blood vessels, and muscles. The seated calf raise exercise is one of the calf exercises performed to specifically strengthen these muscles. The calf muscle is one of the toughest muscles in the body, and therefore, it should be worked from different angles. You can integrate the seated calf raise into a leg workout or full-body exercise routine.
Muscles engaged during the seated calf raise exercise with the machine:
Primary muscles of the calf: Soleus muscle
Other calf muscles: Gastrocnemius muscle
This machine directly targets the calf muscles and also stimulates both the gastrocnemius and soleus muscles. The seated calf raise machine is one of the standard machines that specifically focuses on the calf muscles, affecting both the gastrocnemius and soleus muscles.
The machine is designed with a bench for sitting, and there is a platform at the bottom of the bench where your feet should rest. The seat you sit on is connected to weights positioned in front of you. On this machine, there are two pads for placing your thighs to help move the calves. Below these pads, there is a lever that holds the machine in place and prevents it from falling.
Sit on the machine and position your feet so that your toes are pointed forward, and your heels are free.
Place the lower part of your thighs under the pads and adjust their height so that they are properly placed on your legs.
To prevent your hands from slipping forward, place them on the designated area.
Release your heels and free the lever to activate the machine.
Now, inhale deeply (a breath in), and by bending your ankles, slowly lower your heels until the calf muscle is fully stretched.
Exhale (breathe out), straighten your ankles and raise your heels as high as possible, contracting your calf muscle.
Pause for a moment at the highest point, then slowly return to the starting position.
Repeat the seated calf raise exercise as many times as you can.
This movement should focus on applying pressure to the calf and the gastrocnemius and soleus muscles. Additionally, the number of repetitions depends on your workout plan, which should be created by a fitness trainer. As mentioned earlier, strengthening this part of the body requires patience and persistence, and it is one of the toughest muscles to shape, so you must endure the pain and fatigue resulting from performing this exercise. To shape and strengthen your calves and gastrocnemius muscles, standard equipment is necessary.
When your toes are pointed straight forward, all parts of the calf muscle will be engaged.
If your toes are placed outward, the inner part of the calf muscle will be targeted.
If your toes are pointed inward, the outer part of the calf muscle will be engaged.
If your feet are shoulder-width apart, all parts of the calf will be worked.
If your feet are wider than shoulder-width, the inner calf will be engaged.
If your feet are close together or touching, the lateral (outer) calf muscle will be targeted.
The pads of the machine should be slightly higher than your knees. Be careful not to place them directly on your thighs. When you bend your knees, the soleus and gastrocnemius muscles will be engaged.
This exercise works the entire calf muscle and is an isolation exercise that targets both the outer, lateral, and inner parts of the calf.
Exhale while contracting the muscle, and inhale as you return the muscle to its initial position.
Always wear appropriate sportswear and footwear during the exercise. Your shoes should not be too flat or too stiff, as this may cause foot injuries.
Before starting the exercise, learn how to use the machine properly. If you do not know how to use it, you may injure the calf muscles rather than strengthen them.
Before working with this machine, consult your fitness trainer to determine the correct number of sets and the amount of weight you should be lifting. If you attempt this exercise without guidance, you may not be able to handle the weight and could risk injuring your feet and knees.
Perform the repetitions of the seated calf raise with control and slowly. Limit any jerky movements, and pause briefly at the top of the movement to focus on the contraction.
If you feel any stretching in the lower part of your leg during the exercise, limit how far you drop your heels.
