Calf Exercises – The Seated Toe Raise

The Seated Toe Raise is an easy exercise to work the calf muscles, especially if your balance is not that great.  The pros of doing this specific exercise is that it allows for you to use any range of weight to do it, and does not require muscular strength in other parts of the body.  It’s a great exercise to begin with when working on the calves, since it isolates them specifically, and does not work multiple muscle groups like other workouts.

How to Seated Toe Raise

With the seated toe raise, you’ll need something to place underneath your toes.  Putting a block of wood, or a small platform, works the entire range of motion of the ankle.  Make sure you find a weight that is comfortable to do many reps with.  Too much weight may mean that you’re stopping before you reach the top of your rep.  Choose a dumbbell or barbell that is the correct weight for your level of strength.

• Seat yourself on a bench with your legs over the end of it.  Place your toes on the end of the platform on which you intend to lift.
• Place the barbell or dumbbells you are using on your thighs at a spot that is comfortable for your legs.  Placing the weight closer to your knees will work the calves harder, and vice versa.
• Begin by slowly pushing down with your feet to lift the weight up.  Try not to bounce with the weight, as this could cause strains or injuries.
• As you reach the top of your range of motion, with your ankles fully extended, squeeze your calve muscles for one second.  Doing this will help encourage lifting the whole weight.
• Slowly lower the weight back down until your heels touch back to the ground.  Don’t just release the muscles, because the lifting of the weight is only one half of the workout.

Remember

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The platform under your toes should not be too thick.  It should only serve to increase the range that the muscles are used.  You can cause damage to your Achilles tendon by forcing your heels down too far.  If the weight becomes too heavy, use a lighter dumbbell or remove more weight from the barbell.  Using weights close to your strength will build better muscles in your calves, meaning bigger, strong muscles faster than over working them with too much weight.