One move
Seated Calf Raise
Strength
Lower body
How to read ahead. Do to go one move at a time.
Sit and raise your heels while the knees stay bent. Targets the soleus (the deeper calf muscle) that standing raises miss a bit.
Option. Hold dumbbells on the knees for extra load. Slow the lowering phase for more challenge.
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1
Sit tall on a chair or bench with feet flat, knees at about 90 degrees.
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2
Place hands on thighs or hold light dumbbells on the knees.
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3
Rise onto the balls of the feet as high as you can, feeling the calves contract.
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4
Pause briefly at the top, then lower the heels slowly under control.
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5
Keep the movement smooth — no bouncing.
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6
Full range matters more than speed.