The seated deficit heel raise is a calf exercise in which you lower the heels below the level of a raise (deficit) while seated and then push up in a controlled manner into plantar flexion. Because the exercise is performed in a seated position, more emphasis is placed on the soleus muscle, which plays an important role in ankle stability and endurance loading.
By creating a greater range of motion through the deficit, both muscle strength and tendon strain are effectively stimulated. The exercise is particularly suitable within Achilles tendon rehabilitation and to improve lower leg function.
Aims to strengthen the soleus and improve the load-bearing capacity of the Achilles tendon. Supports ankle stability, running mechanics and endurance performance. Relevant in runners and athletes with many repetitive ankle loads.
Raise or step
Weight (dumbbell, dumbbell or machine)
Bench or chair
Flat surface
Sit down on a sofa or chair
Place the front feet on an elevation
Heels clear of the edge
Knees bent at about 90 degrees
Place any weight on the thighs
Core slightly tightened
Lower heels in a controlled manner below the level of the step
Feel slight stretch in the calf
Then push the heels up through the front feet
Get as high on your toes as possible
Hold tension briefly at the top
Lower the heels slowly and in a controlled manner
Maintain control over full range of motion
✓ Move over full range of motion
✓ Keep knees stable
✓ Push through big toe and midfoot
✓ Move controlled without bouncing
✓ Breathe calmly and evenly
✗ Single tilt inwards or outwards
✗ Lowering too fast
✗ Excessive load without control
✗ Insufficient range of motion
✗ Ignoring pain in calf or Achilles tendon
The seated deficit heel raise is used to specifically improve soleus and Achilles tendon strain capacity, especially in complaints involving long-term ankle strain. The exercise is very suitable within rehabilitation for Achilles tendon complaints and for athletes who do a lot of running or jumping.
In addition, this exercise can be used preventively to improve lower leg loading in running and field sports. Due to the controlled and well-dosed load, the exercise is applicable in different phases of training and recovery. 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 individual load capacity, complaints and recovery status.
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