Legs Workout (4) – Seated Calf Raise

Calves are one of the most neglected muscles in the lower body. I find it difficult to develop the calve muscles. Probably the daily walking has toughened these muscles to the point where I have to take exceptionally intense training to force them to grow. I use dumbbell, barbell, machine and even body weight for calf workout. For a start, let’s look at Seated Calf Raise which is an isolation workout.

Steps:

1. Sit on a calf raise machine.
2. Place your upper thighs under the leg pad just above your knees.
3. Place your toes on the platform.
4. Disengage any weight lock that may be in place.
5. Slowly raise up on your toes as high as you can. Pause briefly at the top.
6. Then, lower your heels back down.
7. You can repeat until failure or until you have completed the desired number of repetitions.

Tips:

• Do not “swing” the weight up using momentum.
• Make sure to use only your calves during this exercise.
• It may also be helpful to use a spotter during this exercise in order to help you place the weight stopper back in place as soon as you reach failure.
• If you do not have access to a seated calve raise machine, you can do this exercise seated on the end of a bench with a barbell wrapped in a thick towel placed on top you are your knees. Alternatively, you can use dumbbells too.

 
 

Category: Legs

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