Calf raise seated

Purpose of the exercise

Focuses on strengthening the calf muscles, with emphasis on the soleus. Improves stability and strength of the ankle. Supports load-bearing capacity of the foot and ankle during walking and sports activities.

Supplies

• Chair, bench or fitness equipment

• Flat surface

• Any extra weight on the thighs

Starting position

1. Sit upright on a chair or sofa

2. Place feet flat on the ground

3. Knees approximately at a 90-degree angle

4. Arms relaxed on the thighs

5. Core slightly tightened

Implementation

1. Lift heels off the ground in a controlled way

2. Push up through the front feet

3. Actively tighten the calf muscles

4. Briefly hold tension in the highest position

5. Slowly lower the heels back to the ground

6. Move in a controlled manner throughout the exercise

Points of interest

✓ Push up through the front feet
✓ Move slowly and in a controlled manner
✓ Keep knees stable
✓ Deliberately tighten the calf muscles
✓ Move within a pain-free range

✗ Execution too fast
✗ Dropping heels without control
✗ Excessive movement with the upper legs
✗ Unstable foot position
✗ Ignoring pain in ankle or Achilles tendon

When this exercise?

The seated calf raise is used to strengthen the calf muscles, especially the soleus muscle which is important for stability and load-bearing capacity of the ankle. The exercise can be used within strength training and within rehabilitation programmes for ankle or Achilles tendon problems.

In addition, the exercise can help improve the muscular posture of the calves, which is important in activities such as walking, running or jumping. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.