How to Do the Perfect Seated Calf Raise (Complete Guide)

Perfect Seated Calf Raise Technique

The seated calf raise specifically targets the soleus muscle, the deeper calf muscle that provides endurance for walking and running. ChAIron's AI coaching ensures optimal positioning and movement for maximum muscle activation.

Step-by-Step Form Guide

Setup Position:Sit on edge of bench with balls of feet on elevated surface
Weight Placement:Place weight plates or dumbbells on thighs above knees
Starting Position:Lower heels below foot platform for full stretch
Raise Phase:Press up onto toes lifting heels as high as possible
Peak Contraction:Hold top position briefly, squeezing calves
Lowering:Slowly lower heels back to stretched position

Common Mistakes to Avoid

Bouncing at the bottom instead of controlled movement
Not achieving full range of motion in stretch or contraction
Using feet too wide or narrow instead of shoulder-width
Lifting weight too quickly without muscle tension
Not pausing at the top for peak contraction

AI Coaching Benefits

Foot positioning and weight distribution
Range of motion optimization for maximum stretch
Peak contraction and hold duration
Tempo control and muscle activation patterns
Weight placement and stability maintenance

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