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The seated calf increase isn’t the sexiest leg train.
Nonetheless, it’s very important for growing a robust, balanced, and purposeful decrease physique.
On this professional information, you’ll study what the seated calf increase is, which muscle groups it trains, the distinction between the seated calf increase vs the standing model, why the seated calf increase is useful, learn how to carry out it with correct type, the most effective 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 bit of fitness center gear that lets you successfully prepare your calves by pointing your toes to raise a weight.
When 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 deal with on this article and the one I like to recommend in my health applications for women and men, Bigger Leaner Stronger and Thinner Leaner Stronger.
The best way 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, alter the thigh pad in order that it rests simply above your knee, and place the balls of your toes on the footplate.
Carry the pad barely by pushing by the balls of your toes, and use the protection deal with to launch the load.
2. Descend
Whereas maintaining the balls of your toes on the footplate, decrease the load so far as doable by reducing your heels towards the ground.
Proceed reducing the load till you are feeling a deep stretch in your Achilles tendons and calf muscle groups.
3. Elevate
Push by the balls of your toes to raise the thigh pad as excessive as you may (go onto your tip toes, principally). When you’ve lifted your heels as excessive as doable, reverse the motion and start your subsequent rep.
Muscular tissues Labored within the Seated Calf Elevate
The principle muscle group labored by the seated calf increase is the calves.
The calves comprise two highly effective muscle groups:
- The gastrocnemius: That is the muscle you see once you take a look at your calf. It has two “heads”: a medial (“inside”) head and a lateral (“exterior”) 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’ general measurement.
Right here’s how these muscle groups look:
Seated Calf Elevate vs. Standing Calf Elevate
The gastrocnemius and soleus muscle groups 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, once 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, once you do calf workouts with bent knees, the soleus is more involved than the gastroc, and once you do calf workouts with straight knees, the other is true.
Thus, to maximise calf measurement and power, do calf workouts together with your knees bent, such because the seated calf increase, and calf workouts together with your knees straight, such because the single-leg standing calf increase.
Advantages of the Seated Calf Elevate
1. It develops balanced measurement and power.
Many novice weightlifters prioritize the big lower-body muscle groups, 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 workouts just like the seated calf increase ensures your decrease legs acquire measurement 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 significant function in all explosive lower-body actions, similar to sprinting and leaping, which is probably going why research shows strengthening your calves boosts athletic efficiency.
3. It’s extremely purposeful.
We use our calves in numerous on a regular basis actions.
Utilizing the seated calf increase to coach these muscle groups 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 ultimate for constructing measurement and power in your calves.
- Sit within the leg press machine seat.
- Place your toes shoulder-width aside and towards the underside of the footplate in order that solely the balls of your toes contact the footplate.
- Press the footplate away out of your physique utilizing your leg muscle groups and use the protection handles to launch the load.
- Whereas maintaining 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 doable by pushing by the balls of your toes, then return to the beginning place.
2. Standing Calf Elevate Machine
The standing calf increase machine emphasizes your gastrocnemius, which suggests it’s ultimate for growing the form and look of your calves.
- Place the balls of your toes on the footplate and crouch barely in order that the shoulder pads relaxation in your shoulders.
- Get up straight so your physique helps the load.
- Whereas maintaining the balls of your toes on the footplate, decrease the load so far as doable by slowly reducing your heels towards the ground.
- Elevate your heels as excessive as doable by pushing by the balls of your toes, then return to the beginning place.
3. Donkey Calf Elevate
By bending over on the hips, you maximally lengthen all of the muscle groups at the back of your legs. Research exhibits that coaching a muscle in a stretched place like this will result in extra muscle development.
- Place your self within the donkey calf increase machine together with your elbows on the elbow pad, the balls of your toes within the footplate, and your decrease again pad on the again pad.
- Decrease the weights so far as doable by reducing your heels towards the ground.
- Elevate your heels as excessive as doable by pushing by the balls of your toes, 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 toes on the sting of the calf increase block.
- Decrease the weights so far as doable by reducing your heels towards the ground.
- Elevate your heels as excessive as doable by pushing by the balls of your toes, 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 toes on the sting of the calf increase block.
- Decrease the weights so far as doable by reducing your heels towards the ground.
- Elevate your heels as excessive as doable by pushing by the balls of your toes, 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 workouts, which lets you raise extra weight and progress sooner.
- 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 toes on the block, then unhook the bar and decrease it to your thighs.
- Decrease the load so far as doable by reducing your heels towards the ground.
- Elevate your heels as excessive as doable by pushing by the balls of your toes, 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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