Calf raise seated unilaterally

Calf raise seated unilaterally is a one-legged variation of the seated calf raise where, from a seated position, you push the heel up in a controlled manner by extending the ankle. By keeping the knee bent, the main focus is on the soleus muscle. The unilateral execution allows left-right differences in strength and load capacity to be targeted.

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Purpose of the exercise

Aims to strengthen the soleus of one leg, with additional loading of the Achilles tendon and stabilising structures around the ankle. Improves unilateral calf strength, endurance and tendon load capacity. Important for running and running loads and for reducing asymmetries between both legs.

Supplies

Seated calf raise machine or free weights
Forefoot elevation or platform
Flat and stable setup

Starting position

Take a seat on the seated calf raise machine or bench
Place one front foot on the platform
Keep the heel clear of the platform
The other leg rests relaxed beside or on the ground
Knee of working leg bent at about 90 degrees
Torso upright and relaxed

Implementation

Start from a neutral ankle position
Push the heel of the working leg up by stretching the ankle
Come up as high as possible on the forefoot in a controlled way
Keep tension at the top of the movement
Slowly lower the heel
If necessary, sink slightly below neutral for full range of motion
Maintain control throughout movement
Change of leg after completion

Points of interest

✓ Move in a controlled manner and over full range of motion
✓ Pressure through big toe and midfoot
✓ Keep ankle stable and straight
✓ Breathe calmly and evenly
✓ Focus on unilateral muscle activation

✗ Bounce or use momentum
✗ Single tilt inwards or outwards
✗ Lowering the heel too quickly
✗ Excessive load without control
✗ Ignoring pain in calf or Achilles tendon

When this exercise?

Calf raise seated unilaterally is used when unilateral soleus strength and Achilles tendon loading capacity need to be improved. The exercise is particularly suitable within rehabilitation and build-up programmes after Achilles tendon or calf injuries, and in athletes who experience long-term running or running stress. In addition, the exercise can be used preventively to reduce left-right differences in calf function.

Due to the stable seated position, the load is easy to dose and the exercise can be safely applied in different phases of training and recovery. Application, load and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is tailored to individual load capacity, symptoms and recovery status.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.