Eccentryx / Exercise Atlas / legs
Seated calf raise (soleus)
Seated, knee bent 90°, DB on quad, rise through full ROM, lower slowly.
Muscles
- Primary
- soleus
- Supporting
- calves
Mechanics
- Pattern
- ankle extension
- Equipment
- dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Soleus under load — deeper burn than standing; distinct from gastrocnemius.
- Progression
- Heavier DB or slow the eccentric to 4 s.
- Regression
- Remove the DB and use bodyweight with full ROM to learn the pattern.
Watch for
- Knee angle changing during the set
- Short ROM stopping before full stretch
- DB sliding off the quad during the press
Substitutions
- Single-leg calf raise (BW, full ROM, 3 s eccentric)
- Foam roll: calves and soleus
- Ankle dorsiflexion drill