Seated Calf Raise (Machine)
A machine-based isolation exercise that targets the lower leg muscles through plantar flexion. By performing the calf raise in a seated position with bent knees, this movement emphasizes the soleus muscle located underneath the larger gastrocnemius.
The soleus muscle is composed primarily of slow-twitch fibers and is incredibly fatigue-resistant, often requiring higher volume or intensity to grow. The AI optimizes this by tracking your specific repetition performance and time-under-tension to ensure you aren't just going through the motions. Additionally, by monitoring your daily step count and recovery metrics via HealthKit, the app can adjust training volume to prevent overuse injuries like Achilles tendinopathy while ensuring consistent progressive overload.
Form Cues
- Place the balls of your feet securely on the edge of the platform
- Lower your heels fully until you feel a deep stretch in the lower calves
- Press up onto your toes as high as possible to peak contraction
- Pause for a distinct second at the top of the movement
- Lower the weight slowly under control for 2-3 seconds
- Don't bounce the weight out of the bottom position
- Don't allow your heels to slip off the platform
- Don't pull on the handles to help lift the weight
- Don't reduce the range of motion as you get tired
- Don't position the thigh pads directly on your kneecaps
Common Mistakes
- Bouncing at the bottom
- Performing partial repetitions
- Using excessive momentum
- Rushing the tempo
- Improper pad placement
Muscles Worked
This exercise primarily targets the soleus muscle deep in the calf. Because your knees are bent at 90 degrees, the larger gastrocnemius muscle is mechanically shortened and less active, forcing the soleus to perform the majority of the work for ankle stability and lower leg width.
Primary
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