While most runners are familiar with the standing calf raise, the seated calf raise is an equally important exercise that specifically targets the soleus muscle. The soleus sits beneath the gastrocnemius and is the primary calf muscle used during running, particularly at slower paces.
Why the Soleus Matters for Runners
Research has shown that the soleus produces the majority of the force required during the stance phase of running. Unlike the gastrocnemius, which crosses both the knee and ankle joints, the soleus only crosses the ankle and is most active when the knee is bent, making the seated calf raise the ideal exercise to target it.
How to Perform the Seated Calf Raise
Sit on a chair or bench with your feet flat on the floor. Place a weight across your knees, or use a seated calf raise machine if available. Press through the balls of your feet to raise your heels as high as possible. Pause at the top, then lower slowly back to the starting position.
Key Points
- The bent knee position isolates the soleus, removing much of the gastrocnemius contribution
- Use a slow, controlled tempo: 2 seconds up, 1 second hold, 3 seconds down
- Aim for 3-4 sets of 12-15 repetitions
- Progress by increasing the weight over time
Combining seated and standing calf raises in your training programme ensures that both major calf muscles are adequately strengthened. This comprehensive approach provides the best protection against calf and Achilles injuries.
