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Seated calves
This bodybuilding exercise uses the soleus, a powerful leg muscle that allows the foot to extend. The soleus muscles, which are very resistant, are essentially made up of slow fibers. It will therefore be necessary to work in rather long series. It is best to start your calf workout with bodybuilding exercises where the legs are stretched like standing calves, and finish with seated exercises.
Targeted Muscles
Soleus and lateral peroneus are mainly used by this exercise but the twins also participate. The soleus is one of the muscles of the triceps surae made up of the soleus and the two twin muscles (internal and external). The soleus inserts on the posterior surface of the tibia and the gastrocnemius on the bottom of the femur. These three muscles fuse at the level of the largest tendon in humans, the Achilles tendon which inserts on the calcaneus (heel).
Execution of the exercise
On the soleus machine, sit with your feet on the support and your heels in the air, the sleeves at the level of the lower thighs. Raise and lower the load slowly, with maximum amplitude.
With a dumbbell, seated on a bench, place the load on one knee using a mat or towel as protection. Place your foot perpendicular to the block so that you have good support. Lower the load slowly, braking the descent, then raise it again, contracting strongly in the high position.
Breathing
Inhale as you lower the weight and exhale as you ascend.
Safety instructions
Use a wedge to work at maximum amplitude, this allows for greater muscle development. The advantage of this exercise is that no load is placed on the spine as with the standing version. You can therefore do this exercise even if you have back problems.
Remember to stretch your calves to maintain your flexibility. Calf and hamstring muscles that are too stiff affect our posture and can lead to pain in the lower back and even neck.
Variants
This exercise can be performed sitting on a calf machine, with a bar placed on the thighs or with a load placed on one knee. It is necessary to have a calf block if you use free weights. The machine still remains more practical, especially when you use a lot of weight.