Exercise · Form & cues
Seated Calf Raise — form guide
Soleus (primary). Equipment: Seated Calf Machine. Difficulty: Beginner.
TEMPO
1-2-2-2
Soleus is a slow-twitch muscle. Train it with 15–25 reps and very slow tempo.
Cues
- Full stretch at bottom
- Drive up to full plantarflexion
- Pause 2 sec at top
- Slow descent
Common mistakes
- Going too heavy — partial ROM
Injury notes
Soleus is the muscle that 'pumps' blood back from feet — train for circulation.
Progression
High reps (15–25). Add 2.5–5kg when reps hit top of range.