Calf raise seated unilaterally

Purpose of the exercise

Aims to strengthen the calf muscles of one leg, with emphasis on the soleus. Improves ankle stability and helps develop symmetrical strength between both legs.

Supplies

• Chair, bench or fitness equipment

• Flat surface

• Any extra weight on the thigh

Starting position

1. Sit upright on a chair or sofa

2. Place one foot flat on the ground

3. Other foot relaxed next to body

4. Knee of working leg bent about 90 degrees

5. Arms relaxed on the thighs

6. Core slightly tightened

Implementation

1. Lift the heel of the working leg off the ground in a controlled way

2. Push up through the forefoot

3. Actively tighten the calf muscles

4. Briefly hold tension in the highest position

5. Slowly lower the heel back to the ground

6. Move in a controlled manner throughout the movement

7. Change of leg

Points of interest

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

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

When this exercise?

The seated unilateral calf raise is used to strengthen the calf muscles on each side separately. The exercise is especially useful when there is a difference in strength or load capacity between the two legs.

Within rehabilitation, this exercise can be used for ankle, foot or Achilles tendon problems to build controlled strength and stability. In addition, the exercise can be used to improve the load capacity of the calves during 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, complaints and recovery status.