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Seated Calf Raise

BeginnerStrengthTier T1

Heel raises performed while seated. Targets the soleus muscle and introduces forefoot loading safely.

Targets: Foot & Toes
Muscles: Gastrocnemius, Soleus

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: weight on knees for progression

Dosage

3

Sets

20

Reps / Time

30 sec

Rest

2 sec up / 3 sec down

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with feet flat on the floor
  • Knees bent at 90 degrees
  • Feet hip-width apart

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Press through the balls of your feet

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Lift your heels as high as possible

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Feel the calf muscles engage

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold briefly at the top

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Lower heels slowly with control

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat

Breathing

  • Exhale as you lift
  • Inhale as you lower

Form Cues

  • Push through big toe and little toe equally
  • Lift heels high
  • Control the lowering phase
  • Keep feet parallel

Common Mistakes to Avoid

  • Not lifting heels high enough
  • Dropping heels quickly
  • Rolling feet outward
  • Using momentum

Safety Information

Very safe. Start without added weight. Good for metatarsalgia - start gentle.

Progressions

Add weight on thighs, single-leg seated raises

Standing Double-Leg Calf RaiseBeginner

Regressions

Smaller range if painful

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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.