Calf raises seated

Focus on your lower legs: With this exercise, you specifically train the calf muscles while remaining stable in a seated position.

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Preparation

Insert the handlebar and secure the sled so that it is positioned slightly above your knees. Place a stable elevation (e.g. a board or a thick book) directly under the handlebar.

Starting Position

Sit on a ball or chair in front of the handlebar. Keep your upper body upright and place your legs hip-width apart. Now place the balls of your feet on the elevation. The sled height should be adjusted so that the handlebar already makes contact with your thighs when your heels are lowered. Grab the handlebar with both hands in a close grip.

Execution

Slowly raise your heels off the ground and push them up as far as possible. Make sure to perform the movement in a controlled manner. Then slowly lower your heels back to the starting position.

Muscles Used

Calves

Legs

What makes this exercise particularly effective?

During seated calf raises, you specifically activate the soleus muscle, which lies beneath the visible gastrocnemius. The bent knee position minimizes the involvement of the two-joint gastrocnemius and focuses specifically on the soleus—a muscle group particularly active during movements such as walking.

What effect does the exercise achieve?

Targeted strengthening of the soleus: The soleus forms the deeper, significantly larger portion of the calf and supports posture and stability.
Improved mobility & optimal blood circulation: Targeted activation of the soleus not only promotes performance but also positively impacts venous return and circulatory health.
Gentle and stable: This variant is particularly gentle on the joints—ideal for recovery or if limitations exist—and requires less balance.
Stronger stimulus possible with high loads: With isolated stress, the soleus can be efficiently stimulated and developed, especially because it is particularly resistant.

How does this exercise fit into the Big 5 concept?

Seated calf raises are not part of the core Big 5 training concept, but they can complement your training:

Stability of the lower body chain: A functional soleus supports standing stability, efficient force transfer in the lower body, and secure posture during all Big 5 movements.
Holistic calf definition & balance: Combining seated raises with standing variants promotes harmonious muscular development and helps prevent imbalances.