How to Do Seated Calf Raises

By eHow Sports & Fitness Editor

Rate: (0 Ratings)

Instead of being disgusted with yourself and your flabby legs, do something about them! Using seated calf raises is an easy, low-pressure way to trim and tone your legs into ones you will actually be proud of.

Flag Article

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

Bench or chair
Weight plate
Exercise block

Step1

Select the equipment you will need to do this exercise. First procure a sturdy chair or bench to sit on. Also obtain a heavy weight plate or other heavy, flat implement that would lie comfortably on your lap. Find a step or other solid item that is 4 to 6 inches high.

Step2

Place the chair or bench in front of the step. Sit down in the chair as far back as possible, keeping your spine straight and shoulders down. Bend your knees at a 90-degree angle and place the balls of both of your feet on the step. Put the weight plate in your lap near your knees to make for a greater weight resistance during the calf raises.

Step3

Lower your heels down towards the floor to stretch out your calf muscles completely. Raise your heels again off the floor with the power of your calf muscles as high as you can lift them. Tighten your calf muscles and hold for several seconds, or longer, if you can. Try to increase your endurance with each calf raise.

Step4

Return your feet slowly to their original position, flex your heels and lift again as high as you can, with the balls of your feet remaining on the step. Repeat at least 15 more times, depending on how you are feeling.

Step5

Keep your movements slow and controlled, using only your calf muscles to lift your legs. Just because these are seated calf raises doesn't mean you can get lazy.

Tips & Warnings

This exercise is perfect for people who are healing from an ankle injury or who would like to reduce the amount of pressure that standing calf raises place on their feet and ankles.
If you have a gym or fitness club membership check to see whether they have a seated calf raise machine. This machine allows you to choose the amount of weight resistance you would like to lift and also has a handle for easy grasping.
To prevent injury, keep your upper body still while you do the calf raises. If your body is moving around too much, grasp the sides of the chair with your hands for greater stability.