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
ChAIron's computer vision analyzes your seated calf raise in real-time, providing instant feedback on:
- 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