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Exercise handout — move better, feel better.
Seated Calf Raise (Soleus Focus)
Calf raises performed seated to target the soleus muscle. Alternative when standing is difficult or to specifically target deeper calf.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
No equipment? Try: Seated calf raise machine
Dosage
3
Sets
20
Reps / Time
45 sec
Rest
2 sec up / 1 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Sit on chair with feet flat on floor
- Knees bent at 90 degrees
- Can add weight on thighs for resistance
No image for this step. Follow the written instruction.
Step 1 of 4
Press through balls of feet to lift heels
No image for this step. Follow the written instruction.
Step 2 of 4
Raise heels as high as possible
No image for this step. Follow the written instruction.
Step 3 of 4
Hold at top for 1-2 seconds
No image for this step. Follow the written instruction.
Step 4 of 4
Lower heels slowly with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Push through big toe and second toe
- Go as high as you can
- Control the lowering
- Bent knee targets soleus muscle
Common Mistakes to Avoid
- Not lifting high enough
- Dropping heels quickly
- Leaning back
- Not using full range
Safety Information
Very safe. Good option when standing is difficult.
Progressions
Add weight on thighs (dumbbell, plate), slower tempo
Regressions
No weight, smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.