Fitness Training Exercises

Strength Training - Calves
Seated Calf Raise (Machine)

Equipment Required:

Seated calf raise machine
(Follow manufacturer's instructions for use of machine)

Starting Position:

Select appropriate resistance.
Sit on the seat with back straight.
Place feet facing forward, shoulder-width apart with balls of the feet on the edge of the foot support.
Lower heels below the foot support until a comfortable stretch is felt.
Adjust knee pad height so the top of the thigh touches bottom of knee pad when heels are lowered.
Hold the handles or the knee pads with a loose grip.

Actions To Execute Exercise:

Raise heels up as high as possible.
Pause; slowly lower heels to starting position.
Repeat.

Breathing Technique

Exhale while raising heels; inhale while lowering to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the ankles and calves (gastrocnemius, soleus).

Variations On This Exercise:

This exercise can be done with the toes pointing inward or outward for slightly different conditioning effects ( toes pointing inward works the outside of the calves more; toes pointing outward works the inside of the calves.)

Fitness Training Tips:

Use slow and controlled movements.
This exercise works the soleus muscle more than the gastrocnemius and therefore is a good ankle strengthening exercise.