Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Resistance Training

Soleus

  • Seated Calf Raise
  • Seated Calf Raise On Smith Machine

Name of the exercise - Seated Calf Raise

Prime muscle - Soleus.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Gastrocnemius.
Stabilizer muscles - None.
Movement - Planter flexion.
Force - Push
Mechanic type- Isolated
Execution:
1) Sit on machines seat and place toes on lower portion of platform with heels extending off.Place the restraint pads tightly across your thighs.Lift lever slightly by pushing heels up. Release support lever.
2) Rise up as high as possible, lower heels by bending ankles until calves are stretched, this is one repetition.
Cautions / Guidelines:
1) Keep your back straight throughout the movement.


Name of the exercise - Seated Calf Raise On Smith Machine

Prime muscle - Soleus.
Plan of movement - Sagittal plane
Synergist (assisted muscles) - Gastrocnemius.
Stabilizer muscles - None.
Movement - Planter flexion.
Force - Push
Mechanic type - Isolated
Execution:
1) Position Smith machine barbell slightly higher than lower leg height.
2) Wrap barbell pad around center of barbell (by rolling towel around it.). Place block under bar and bench near bar. Sit on bench/ball facing bar and place toes on lower portion of wooden block with heels extending off the floor. Grasp bar at sides and dismount bar from safety stops.
3) Lower heels by bending ankles until calves are stretched. Then raise heels by extending ankles as high as possible. This is one repetition.
Cautions / Guidelines:
1) Do not dismount the smith machine barbell while seating position.
2) Keep your back straight throughout exercise.