Written By: Nirmalya Dutta | Published : May 15, 2014 12:31 PM IST
The seated calf raise is traditionally done on calf raise machine that's present in most gyms. However, in case there's no machine it can also be done by putting a barbell across your thigh or by keeping dumbbells on your thighs. Here's how you do it:
1. Sit down on a seated calf press machine and place your toes on the lower portion of the platform with your heels extending off it.
2. Place your lower thighs under the lever pad, adjusting the pad to fit snugly against your thighs. Place your hands on top of the lever pad to prevent it from slipping forward.
3. Lift the lever slightly by pushing your heels up and release the safety bar. Inhale as you slowly lower your heels by bending your ankles until your calves are fully stretched. This will be your starting position.
4. Exhale as you raise your heels by extending your ankles as high as possible while contracting your calves.
5. Hold the top contraction for a brief moment and then slowly return to the starting position.
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Picture Source: Bodybuilding.com
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