Seated and Standing Calf Raises

Calf raises is an exercise that works the calf muscles in the lower leg, these muscles are called the gastrocnemius and soleus (upper and lower calf muscles).

Calf raises are an important part of a leg workout and are muscles that people generally dont bother to train. When working the legs it is normal for people to put all the emphasis on training the larger muscles of the upper leg above the knee and not spend much if any time at all on their calfs.

Calf raises can be carried out in many formats but my favourite two are the seated and standing calf raises. Generally I have found that unlike other weight training exercises calf raises will not improve your muscle size and strength much by carrying out any less than six to eight reps.

If done correctly you will see a big improvement in your calf muscles within around 4 to 6 weeks.

Seated Calf Raises

Equipment - A slightly raised surface, a Barbell and desired weight

Preparation - Sitting upright comfortably put the balls of both feet on the raised surface so the back of your feet are not resting on anything, your legs should be at a 90 degree angle. Place the barbell with desired weight across your upper thighs just behind the knee.

Movement - Raise your heels as high as possible and you will feel your calf muscles tighten as they take the brunt of the weight then slowly move your feet back down as far as they can go, then repeat.

Reps/Sets 8 to 12 reps for 4 sets

Seated calf raises video

Standing Calf Raises

Equipment - A slightly raised surface, a Barbell and desired weight (Smithy can be used for stability).

Preparation - Standing upright place the barbell with an over hand grip about shoulder width apart with the bar held (not resting) just below the neck and your feet about shoulder width apart.

Movement - Raise your heels as high as possible and you will feel your calf muscles tighten as they take the brunt of the weight then slowly move your feet back down as far as they can go, then repeat.

Reps/Sets 8 to 12 reps for 4 sets

Standing calf raises video