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The seated calf increase isn’t the sexiest leg train.
Nonetheless, it’s important for creating a powerful, balanced, and practical decrease physique.
On this skilled information, you’ll be taught what the seated calf increase is, which muscle mass it trains, the distinction between the seated calf increase vs the standing model, why the seated calf increase is useful, the best way to carry out it with correct type, the very best alternate options and variations, and extra.
What Is a Seated Calf Elevate?
The seated calf increase is a calf train involving a seated calf increase machine.
The seated calf increase machine is a chunk of gymnasium gear that means that you can successfully practice your calves by pointing your toes to raise a weight.
Whilst you can carry out the seated calf increase with dumbbells, a barbell, and a Smith machine, the machine model is extra snug and handy, which is why it’s the model we’ll concentrate on on this article and the one I like to recommend in my health packages for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger.
Learn how to Do the Seated Calf Elevate
To grasp seated calf increase type, cut up the train into three components: arrange, descend, and lift.
1. Arrange
Sit on the seated calf increase machine seat, modify the thigh pad in order that it rests simply above your knee, and place the balls of your ft on the footplate.
Elevate the pad barely by pushing by way of the balls of your ft, and use the protection deal with to launch the load.
2. Descend
Whereas holding the balls of your ft on the footplate, decrease the load so far as attainable by decreasing your heels towards the ground.
Proceed decreasing the load till you’re feeling a deep stretch in your Achilles tendons and calf muscle mass.
3. Elevate
Push by way of the balls of your ft to raise the thigh pad as excessive as you’ll be able to (go onto your tip toes, principally). When you’ve lifted your heels as excessive as attainable, reverse the motion and start your subsequent rep.
Muscle tissue Labored within the Seated Calf Elevate
The primary muscle group labored by the seated calf increase is the calves.
The calves comprise two highly effective muscle mass:
- The gastrocnemius: That is the muscle you see if you have a look at your calf. It has two “heads”: a medial (“inside”) head and a lateral (“outdoors”) head.
- The soleus: The soleus lies beneath the gastrocnemius. It’s slightly larger than the gastrocnemius by quantity, which suggests it contributes extra to your calves’ total dimension.
Right here’s how these muscle mass look:
Seated Calf Elevate vs. Standing Calf Elevate
The gastrocnemius and soleus muscle mass work collectively to plantar flex the ankle (level your toes), however how they connect to your skeleton differs considerably.
The soleus attaches to the ankle and the again of the shin bone. In distinction, the gastrocnemius attaches to your ankle and thigh bone. This distinction means the “gastroc” additionally plays a job in knee flexion (bending your knee).
As such, if you level your toes with bent knees, you shift extra stress to the soleus and fewer to the gastrocnemius. Conversely, pointing your toes with straight knees will increase stress on the gastrocnemius and reduces it on the soleus.
In different phrases, if you do calf workout routines with bent knees, the soleus is more involved than the gastroc, and if you do calf workout routines with straight knees, the other is true.
Thus, to maximise calf dimension and power, do calf workout routines along with your knees bent, such because the seated calf increase, and calf workout routines along with your knees straight, such because the single-leg standing calf increase.
Advantages of the Seated Calf Elevate
1. It develops balanced dimension and power.
Many novice weightlifters prioritize the massive lower-body muscle mass, such because the quads, glutes, and hamstrings, and neglect the calves.
The consequence is that their higher legs dwarf their weak, underdeveloped decrease legs.
Coaching your calves with workout routines just like the seated calf increase ensures your decrease legs achieve dimension and power at an analogous clip to your higher legs, so there’s no weak point in your physique or efficiency.
2. It helps enhance athletic efficiency.
The calves play a serious position in all explosive lower-body actions, resembling sprinting and leaping, which is probably going why research shows strengthening your calves boosts athletic efficiency.
3. It’s extremely practical.
We use our calves in numerous on a regular basis actions.
Utilizing the seated calf increase to coach these muscle mass helps improve your stability, stability, and power, making day-to-day actions simpler.
The Greatest Seated Calf Elevate Options
1. Leg Press Calf Elevate
The leg press calf increase is straightforward to arrange and cargo with heavy weights, which makes it splendid for constructing dimension and power in your calves.
- Sit within the leg press machine seat.
- Place your ft shoulder-width aside and towards the underside of the footplate in order that solely the balls of your ft contact the footplate.
- Press the footplate away out of your physique utilizing your leg muscle mass and use the protection handles to launch the load.
- Whereas holding a slight bend in your knees, decrease the footplate towards your chest by permitting the load to push your toes towards your shins.
- Elevate your heels as excessive as attainable by pushing by way of the balls of your ft, then return to the beginning place.
2. Standing Calf Elevate Machine
The standing calf increase machine emphasizes your gastrocnemius, which suggests it’s splendid for creating the form and look of your calves.
- Place the balls of your ft on the footplate and crouch barely in order that the shoulder pads relaxation in your shoulders.
- Arise straight so your physique helps the load.
- Whereas holding the balls of your ft on the footplate, decrease the load so far as attainable by slowly decreasing your heels towards the ground.
- Elevate your heels as excessive as attainable by pushing by way of the balls of your ft, then return to the beginning place.
3. Donkey Calf Elevate
By bending over on the hips, you maximally lengthen all of the muscle mass at the back of your legs. Research exhibits that coaching a muscle in a stretched place like this may increasingly result in extra muscle progress.
- Place your self within the donkey calf increase machine along with your elbows on the elbow pad, the balls of your ft within the footplate, and your decrease again pad on the again pad.
- Decrease the weights so far as attainable by decreasing your heels towards the ground.
- Elevate your heels as excessive as attainable by pushing by way of the balls of your ft, then return to the beginning place.
The Greatest Seated Calf Elevate Variations
1. Dumbbell Seated Calf Elevate
The seated dumbbell calf increase is a good way to emphasise your soleus when you’ve got restricted gear out there.
- Place a calf increase block, step, or weight plate about 8-to-12 inches from a bench.
- Whereas holding a dumbbell in every hand, sit on the bench, place the dumbbells in your thighs, and place the balls of your ft on the sting of the calf increase block.
- Decrease the weights so far as attainable by decreasing your heels towards the ground.
- Elevate your heels as excessive as attainable by pushing by way of the balls of your ft, then return to the beginning place.
2. Barbell Seated Calf Elevate
The barbell seated calf increase is a viable different to the machine or dumbbell seated calf increase if you happen to solely have a barbell.
- Place a calf increase block, step, or weight plate about 8-to-12 inches from a bench.
- Whereas holding a barbell, sit on the bench, place the barbell in your thighs, and place the balls of your ft on the sting of the calf increase block.
- Decrease the weights so far as attainable by decreasing your heels towards the ground.
- Elevate your heels as excessive as attainable by pushing by way of the balls of your ft, then return to the beginning place.
3. Smith Machine Seated Calf Elevate
For the reason that bar on the Smith machine can solely transfer up and down, it doesn’t require as a lot stability as free-weight calf workout routines, which lets you raise extra weight and progress quicker.
- Place a calf increase block, step, or weight plate below the bar in a Smith machine
- Place a bench about 8-to-12 inches from the block.
- Sit on the bench, place the balls of your ft on the block, then unhook the bar and decrease it to your thighs.
- Decrease the load so far as attainable by decreasing your heels towards the ground.
- Elevate your heels as excessive as attainable by pushing by way of the balls of your ft, then return to the beginning place.
+ Scientific References
- Fukunaga, T., et al. “Physiological Cross-Sectional Area of Human Leg Muscles Based on Magnetic Resonance Imaging.” Journal of Orthopaedic Research, vol. 10, no. 6, Nov. 1992, pp. 926–934, https://doi.org/10.1002/jor.1100100623. Accessed 27 May 2021.
- Li, Li, et al. “The Function of Gastrocnemius as a Knee Flexor at Selected Knee and Ankle Angles.” Journal of Electromyography and Kinesiology, vol. 12, no. 5, Oct. 2002, pp. 385–390, www.sciencedirect.com/science/article/pii/S1050641102000494, https://doi.org/10.1016/s1050-6411(02)00049-4.
- Miyamoto, Naokazu, and Shingo Oda. “Mechanomyographic and Electromyographic Responses of the Triceps Surae during Maximal Voluntary Contractions.” Journal of Electromyography and Kinesiology, vol. 13, no. 5, Oct. 2003, pp. 451–459, https://doi.org/10.1016/s1050-6411(03)00058-0.
- Warneke, Konstantin , et al. The Influence of Maximum Strength Performance in Seated Calf Raises on Counter Movement Jump and Squat Jump in Elite Junior Basketball Players. June 2022, https://doi.org/10.26773/smj.220610.
- Hébert-Losier, Kim, et al. “Calf Muscle Abilities Are Related to Sprint Performance in Male Rugby Union Players.” Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, vol. 64, 9 Oct. 2023, pp. 117–122, pubmed.ncbi.nlm.nih.gov/37837863/, https://doi.org/10.1016/j.ptsp.2023.09.001. Accessed 27 Oct. 2023.
- Ema, Ryoichi, et al. “Effect of Calf-Raise Training on Rapid Force Production and Balance Ability in Elderly Men.” Journal of Applied Physiology, vol. 123, no. 2, 1 Aug. 2017, pp. 424–433, www.ncbi.nlm.nih.gov/pmc/articles/PMC5583613/, https://doi.org/10.1152/japplphysiol.00539.2016.
- Oranchuk, Dustin J., et al. “Isometric Training and Long-Term Adaptations: Effects of Muscle Length, Intensity, and Intent: A Systematic Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 29, no. 4, 13 Jan. 2019, pp. 484–503, https://doi.org/10.1111/sms.13375.
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