The calves, the muscles on the back of your lower leg, are an important but often-neglected muscle group. Heel raises, also called calf raises, work your calf muscles. The seated version of the heel raise exercise targets the smaller, less visible calf muscle, the soleus. You can do the seated heel raise on a machine, or with a barbell, dumbbells or weight plates.
Identification
To do the seated heel raise exercise, sit on the edge of a weight bench with your feet flat on the floor. Place weights on your thighs for extra resistance. Do not set the weights directly over your knees, but rather just above the knees. Lift your heels off the floor and rise up onto your toes as high as you can. Pause for a count and then slowly lower your heels back to the floor.
Calf Muscles
Two muscles make up the calf complex: the gastrocnemius and the soleus. The gastrocnemius is the larger and more visible muscle. It extends from your Achilles tendon — near your ankle — to your femur, or thighbone. The soleus is a smaller muscle that lies beneath the gastrocnemius. It is not readily visible, but is active in movements of the ankle. The soleus extends from your Achilles tendon to the upper portions of your tibia and fibula, or lower leg bones.
Function
The gastrocnemius and the soleus are responsible for plantar flexion of the ankle — moving the top of your foot away from your shin. This movement occurs during the heel raise exercise. Because the gastrocnemius crosses the knee joint, it becomes almost completely inactive when the knee is bent, as during the seated heel raise. The soleus is the main mover during this version of the calf-raise exercise.
Variations
If you have access to a gym or fitness center, you might find a seated calf raise machine. These machines have padded foam that sits on top of your thighs and a raised platform for your feet. Placing the balls of your feet on the edge of a raised platform allows you to extend the range of motion during the exercise because you can lower your heel past the platform edge. If you do not have access to a seated leg raise machine, place a barbell, dumbbells or weight plates on your thighs. You can set your feet on an aerobic step or other raised surface.
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