{"id":5781,"date":"2021-06-18T10:41:51","date_gmt":"2021-06-18T10:41:51","guid":{"rendered":"http:\/\/www.aafs.net\/blog\/?p=5781"},"modified":"2021-06-14T17:53:08","modified_gmt":"2021-06-14T17:53:08","slug":"standing-and-seated-calf-raises","status":"publish","type":"post","link":"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/","title":{"rendered":"Standing And Seated Calf Raises &#8211; Exercise Secrets For Better Growth"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d5d3916352e\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d5d3916352e\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/#What_muscles_does_the_exercise_target\" >What muscles does the exercise target?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/#Benefits_and_contraindications\" >Benefits and contraindications<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/#Standing_calf_raises_technique\" >Standing calf raises technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/#Seated_calf_raises_technique\" >Seated calf raises technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/#How_many_reps_and_sets_should_I_do\" >How many reps and sets should I do?<\/a><\/li><\/ul><\/nav><\/div>\n<p lang=\"en-US\">Standing and seated calf raises are traditionally used in fitness and bodybuilding to train the calf and soleus muscles. The exercise is versatile and suitable for both the beginner and the experienced athlete. Calf raises can be performed with a variety of equipment in the gym or at home.<\/p>\n<p lang=\"en-US\">The effectiveness of a calf exercise essentially depends on two key parameters:<\/p>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>The range of motion of the ankle joint. For the amplitude to be greater, the feet are placed on barbell weight or any other platform during the exercise. Thus, the heel drops lower, the muscle stretching and the load increases<\/div>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>The weights used. The weight should allow you to do 10-12 reps cleanly<\/div>\n<p lang=\"en-US\" align=\"CENTER\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-5782 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises.jpg\" alt=\"standing calf raises\" width=\"600\" height=\"453\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises-768x580.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises-1024x773.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_muscles_does_the_exercise_target\"><\/span>What muscles does the exercise target?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">Any calf raises involve all the muscles in the lower leg. However, by slightly modifying the exercise, you can shift the load in one direction or another.<\/p>\n<p lang=\"en-US\" align=\"CENTER\"><img decoding=\"async\" class=\"size-full wp-image-5785 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_working-muscles.jpg\" alt=\"calf raises_working muscles\" width=\"646\" height=\"438\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_working-muscles.jpg 646w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_working-muscles-768x521.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_working-muscles-1024x694.jpg 1024w\" sizes=\"(max-width: 646px) 100vw, 646px\" \/><\/p>\n<p lang=\"en-US\">If you perform standing calf raises, by changing the position of your feet, you force different bundles of the calf muscles to work:<\/p>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>Toe wider than the heels &#8211; focus on the medial head of the calf muscles<\/div>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>The toes are narrower than the heels &#8211; emphasis on the lateral head<\/div>\n<p lang=\"en-US\"><div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>Parallel feet &#8211; even distribution of the load on the calves<\/div>\n<p lang=\"en-US\">If you are doing seated calf raises, the soleus muscles are loaded as much as possible. They are located under the calf muscles and give the middle part of the lower leg volume.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Benefits_and_contraindications\"><\/span>Benefits and contraindications<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">In most cases, men work on the lower leg to increase its volume, as well as for better drawing of the leg muscles. Calf workout allows girls to raise the mid-calf, making the ankle more contoured. The proportions of the legs are improved. The knees look slimmer.<\/p>\n<p lang=\"en-US\" align=\"CENTER\"><img decoding=\"async\" class=\"size-full wp-image-5786 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_benefits-and-contraindications.jpg\" alt=\"calf raises_benefits and contraindications\" width=\"600\" height=\"401\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_benefits-and-contraindications.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_benefits-and-contraindications-768x513.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/calf-raises_benefits-and-contraindications-1024x684.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p lang=\"en-US\">However, despite the benefits of the exercise, there are also several contraindications:<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">The exercise should not be performed if you have an ankle or Achilles tendon injury. Do a little stretch before starting your workout. Slowly do several repetitions without weight and at full amplitude.<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">In addition, caution should be taken when training the calf with varicose veins. Lifting weights without a doctor&#8217;s permission is prohibited.<\/p>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Standing_calf_raises_technique\"><\/span>Standing calf raises technique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">You can perform standing calf raises with a variety of equipment. In particular, the exercise is done with a barbell, dumbbells, or in a simulator.<\/p>\n<h3>With a barbell<\/h3>\n<p lang=\"en-US\">Working with free weights involves loading the calf muscles and activating the core stabilizers.<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">Grab the bar with a straight grip and raise the bar as if you are about to do a deadlift<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Place your feet firmly shoulder-width apart<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Gently lift yourself up on your toes, being careful not to lose your balance. Perform the desired number of reps<\/p>\n<\/li>\n<\/ul>\n<p lang=\"en-US\" align=\"CENTER\"><iframe title=\"Standing Barbell Calf Raise with Deadlift Hold\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/4vK3pLd4Akg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p lang=\"en-US\">This exercise is quite difficult, it&#8217;s better to perform it first in the calf muscle complex.<\/p>\n<h3>With dumbbells<\/h3>\n<p lang=\"en-US\">It&#8217;s easier to do standing calf raises with dumbbells than with a barbell. In particular, it is easier to keep your balance.<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">Take dumbbells and lower your arms to the sides of the body<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Do the required number of reps<\/p>\n<\/li>\n<\/ul>\n<p lang=\"en-US\">Let me remind you that standing calf raises can also be performed on one leg. In addition, it&#8217;s not necessary to take a dumbbell, barbell weight will do. With your free hand, you can lean on a wall or a stand of some kind of simulator.<\/p>\n<h3>Using the simulator<\/h3>\n<p lang=\"en-US\">When using the simulator, the position of the body is fixed, which removes the load from the stabilizers. The load on the lower leg is more isolated.<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">Stand with your toes on the platform of the simulator and support its rollers with your shoulders<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Lower your heels below the platform, and then raise your ankle as much as possible. This will stretch your calves more and increase the load. Do the required number of repetitions<\/p>\n<\/li>\n<\/ul>\n<p lang=\"en-US\">You can do the exercises in different simulators. Some machines allow you to do bent-over calf raises. It&#8217;s easier than standing upright. There are many opportunities to load calves, focus on the mechanics of movement.<\/p>\n<p lang=\"en-US\" align=\"CENTER\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5787 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises_using-the-simulator.jpg\" alt=\"standing calf raises_using the simulator\" width=\"600\" height=\"409\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises_using-the-simulator.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises_using-the-simulator-768x524.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/standing-calf-raises_using-the-simulator-1024x698.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Seated_calf_raises_technique\"><\/span>Seated calf raises technique<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">The seated calf raise, as mentioned above, shifts the emphasis of the load on the soleus muscles. The exercise is performed in a simulator with either a barbell or dumbbells on your knees.<\/p>\n<h3>Using the simulator<\/h3>\n<p lang=\"en-US\">It&#8217;s pretty simple:<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">Set the required weight, sit in the machine, and put your knees under the rollers<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Straighten and bend the ankle as many times as needed<\/p>\n<\/li>\n<\/ul>\n<p lang=\"en-US\" align=\"CENTER\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5788 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_using-the-simulator.jpg\" alt=\"seated calf raises_using the simulator\" width=\"600\" height=\"402\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_using-the-simulator.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_using-the-simulator-768x515.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_using-the-simulator-1024x686.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3>With free weight<\/h3>\n<p lang=\"en-US\">When doing free weight raises, it is best to use the help of a companion.<\/p>\n<ul>\n<li>\n<p lang=\"en-US\">Prepare a load of the required mass. Sit on a horizontal bench with your feet in front of you.<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">Ask your partner to place a weight on your lap. Taking weight on your own from a sitting position, as well as sitting with it, is not only inconvenient but also traumatic.<\/p>\n<\/li>\n<li>\n<p lang=\"en-US\">While supporting the weight with your hands, do the required number of reps.<\/p>\n<\/li>\n<\/ul>\n<p align=\"CENTER\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-5789 aligncenter\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_free-weight.jpg\" alt=\"seated calf raises_free weight\" width=\"600\" height=\"398\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_free-weight.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_free-weight-768x509.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/06\/seated-calf-raises_free-weight-1024x679.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_many_reps_and_sets_should_I_do\"><\/span>How many reps and sets should I do?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p lang=\"en-US\">The number of reps and sets of calf exercises depends on your training goal and the weight you use.<\/p>\n<p lang=\"en-US\">If you&#8217;re weight training and doing a barbell exercise, do 8-10 reps in 3 sets. Calf raises with dumbbells or in the simulator can be done 12-15 times in 3-4 sets.<\/p>\n<p lang=\"en-US\">At the point of maximum effort, hold for 1-2 seconds &#8211; it&#8217;ll give the muscles maximum load.<\/p>\n<blockquote>\n<p lang=\"en-US\">Putting barbell weight or a small block under the forefoot of your feet will increase the range of motion, which means you&#8217;ll make the lower leg exercise more effective.<\/p>\n<\/blockquote>\n<p lang=\"en-US\">If your goal is to burn fat and tone your leg muscles, do 20-30 reps at a fast pace. The number of sets, in this case, is also 3-4.<\/p>\n<p lang=\"en-US\">Regardless of whether you are doing standing or seated calf raises, do not forget about stretching and warming up the muscles.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Standing and seated calf raises are traditionally used in fitness and bodybuilding to train the calf and soleus muscles. The exercise is versatile and suitable for both the beginner and the experienced athlete. Calf raises can be performed with a variety of equipment in the gym or at home. The effectiveness of a calf exercise [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5818,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[68,67],"tags":[],"class_list":["post-5781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Standing And Seated Calf Raises - Exercise Secrets For Better Growth &#8212; AAFS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aafs.net\/blog\/standing-and-seated-calf-raises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Standing And Seated Calf Raises - Exercise Secrets For Better Growth &#8212; AAFS\" \/>\n<meta property=\"og:description\" content=\"Standing and seated calf raises are traditionally used in fitness and bodybuilding to train the calf and soleus muscles. The exercise is versatile and suitable for both the beginner and the experienced athlete. Calf raises can be performed with a variety of equipment in the gym or at home. 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