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  • Strengthening the soleus muscle

    In this video, Kieran introduces the “Seated Calf Raise” exercise, which is often underutilized but crucial for calf muscle strength, especially in rehabilitation. The soleus muscle is the primary focus here, aiding in plantar flexion and subtalar joint control. By using a step or bench and weights (e.g., kettlebells or plates), individuals can perform the exercise. The key is to ensure proper range of motion, emphasizing crushing the step with the foot and focusing on big toe loading during the upward motion. Gradually increase the weight for eight to ten challenging reps to regain strength and optimize performance, particularly in running and jumping.

    1. Seated Calf Raise:
      • Often underutilized but vital for calf muscle strength.
      • Focuses on the soleus muscle.
      • Performed with a step or bench and weights.
      • Emphasizes proper range of motion.
      • Crush the step with the foot for stability.
      • Focus on big toe loading during the upward motion.
      • Gradually increase weight for 8-10 challenging reps.
    2. Balanced Reach Exercise:
      • Targets the soleus muscle.
      • Performed with a step or bench as a free weight exercise.
      • Requires pushing the weight up while standing on one leg.
      • Ensures maximum range of motion.
      • Develops strength at the inner and outer ranges of motion.
      • Promotes confidence and strength in dorsiflexion and plantar flexion.
      • Can be progressively loaded to build strength.
    3. Single Seated Calf Raise (using a machine if available):
      • Commonly found in gyms.
      • Targets the soleus muscle.
      • Performed on a dedicated calf raise machine.
      • Involves pushing the weight up with both feet while seated.
      • Provides controlled and guided motion.
      • Weight can be adjusted to individual capacity.
      • A useful alternative if available in your gym.