Usually, you hold weights in your hands for strength training. Placing weights on your thighs in a seated position begins an exercise that strengthens your calves. The weights can be in the form of a strength training machine, barbells, dumbbells, medicine balls or kettlebells. Your calves will not know the difference between the weight resistance tools, but your muscles will respond to the increased resistance placed on them.
Calf Machine
Step 1
Sit on the seat of a seated calf machine. Place your toes on the platform and your knees underneath the pads.
Step 2
Place one hand on the handles near the top of your knees. Place the other hand on the brake that is supporting the rack of the machine. Lift your heels and slide the brake out to the side to allow for complete range of motion during the exercise. Place your brake hand on the handles near the top of your knees.
Step 3
Lower your heels as far as you can toward the floor. Repeat the heel lift and contract your calves as you raise your heels as high as possible. Continue to lift and lower your heels until you complete 8 to 10 repetitions.
Step 4
Hold your heels lifted after your final repetition. Slide the brake underneath the rack. Lower your heels to rest the rack onto the brake. Rest for 60 seconds, then complete one or two additional sets.
Barbell
Step 1
Place your wooden block on the floor approximately 12 inches in front of a chair or weight bench. Grasp your barbell or dumbbells in both hands.
Step 2
Sit on the edge of your bench. Position the barbell three inches higher than your knees. Rest the weight across your thighs. Place your toes and the balls of your feet on the wooden block.
Step 3
Sit up tall. Lift your heels off the floor. Contract your calves as you maintain the hold at the top for one second. Lower your heels toward the floor. Repeat the lift until you complete 8 to 10 repetitions.
Step 4
Rest for 60 seconds, then do two or three more sets.
Tips and Warnings
- If the weight of the calf machine is not heavy enough to create muscle fatigue, slide weight plates onto the rack to increase the resistance. If the barbell is not heavy enough to create muscle fatigue, slide an equal weight distribution of plates on each end of the barbell and secure them.
- Use the seated calf raise every other day, at the most, as your muscles need a day to recover.
Things You'll Need
- Seated calf machine
- Barbells or dumbbells
- 1 inch to 3 inch high, 6 inch wide and 12 inch long wood block
- Chair or weight bench
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