Seated Calf Extension - Instructions, Variations & Alternatives

Muscles involved

• Calves

How to perform

Seated Calf Extension - Starting position

Seated Calf Extension - Muscle Under Tension

1. Set up & Starting position (seated)
   Sit up tall on a bench with feet hip width apart. Bring your feet slightly back, so your heels are behind your knees. Bring the weight on top of your knees.

2. Concentric phase
   Lift your heels off the ground as high as possible.

3. Isometric hold (optional) - Contract your calves and hold the position for one second.

4. Eccentric phase
   Slowly lower your heels back down and repeat.

Exercise Alternatives

• Donkey Calf Raise
• Calf Extension