4 Tips on the Seated Heel Raise Exercise
Posted by KinX Learning on February 17, 2016 . 0 Comments
#1 - The soleus muscle is capable of great muscular endurance. This is seen when the action is repeated for a period of time or when the contraction is held for several or more seconds. Because of this, for greater development you should do some holding in the top position or any intermediate position. This allows you to develop strength at any point or over the full range of motion.
#2 - The seated calf raise is an excellent exercise for development of the soleus muscle. Because it is a very strong muscle, you can use great resistance. Keep in mind that the soleus together with the gastrocnemius can exert over 1,000 pounds of force. However, that does not mean that you can raise this amount, because other factors are involved. Thus, you should not start with extremely heavy weights: Start slowly and gradually increase the amount of resistance that you use. Keep in mind that a maximum range of motion is very important for full development of the muscle tendon complex.
#3 - To develop some of the assisting muscles and to bring in some other foot actions, you should change foot positions. For example, point your toes inward and then rise up. This positioning will force some inversion and produce more development of the tibialis posterior (along with the muscles used in ankle joint extension).
#4 - Pointing your toes outward and then doing toe raises will use foot eversion and the muscles involved (the peroneal and the extensor digitorum longus muscles located on the lateral sides of the lower legs). Placing your feet slightly wider apart or closer together will also produce greater all-around development.