Take a seat, and learn how to perform the seated calf raise.  Improve triple extension strength through the calves by learning about this lift today.

Primary muscles worked:  Soleus and Gastroc (Calf muscles)

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  A chair or bench, dumbbells, and a piece of wood or step to elevate the feet.

How to perform the exercise:  To perform the seated calf raise, first grab a pair of dumbbells and sit on a bench or a chair. Place the dumbbells just above the knee on the thigh. After that, place the front of the feet on the piece of wood or the step. This should allow the front of the foot to be elevated. Now, push down thru the front of the foot as to raise the heels one to two inches higher than the front of the foot. Hold this position for a brief moment, and lower then lower the heels close to the floor, but not touching. This is one full rep.

Spotting the exercise:  To spot the seated calf raise, the spotter should assist with the dumbbells as they are typically very heavy for this exercise, and some athletes may not be able to handle these weights properly on their own.

Sport specific application:  The seated calf raise is designed to improve power in the calves when the knee is in a flexed state. Since most sports require fluid movement, calf power can not always be generated when the calves are fully extended. This exercise is designed to make the athlete as powerful as possible during any situation in which the athlete requires calf strength. This could be triple extension when throwing a football or baseball, and could apply when going up for a dunk in basketball.