Sports Nutrition Insider
Seated Or Standing Calf Raises?
QUESTION: What’s the difference between the seated and standing calf raise machines?
ANSWER: Not surprisingly, there is quite a difference between the seated and standing calf raise exercise in the way it works your calf muscle. Inexperienced lifters often choose the wrong exercise to accomplish their goals because they do not understand the anatomy of muscle. The calf is composed of two different muscles: the gastrocnemius, which is easily visible providing the shape when your calf is flexed; and the soleus, which lies underneath the gastrocnemius, giving the depth to your calf. When you are doing standing calf raises you are effectively working the gastrocnemius. When you are seated, the bent angle of your knee takes the larger gastrocnemius out of the movement thereby putting the majority of the workload on the underlying soleus. The function of the soleus is exactly the same as the gastrocnemius, to raise the heel. The only difference is that it works in a different position when the knee is bent. So, while it may seem logical that the two exercises are simply for the calves, in reality you need to work the two muscles differently for total calf development.