Squats, lunges and legs
Seated calf raise
Muscles worked: Calves (mainly the soleus)
How to do it
- Set up. Sit on a bench with the balls of your feet on a sturdy step and dumbbells resting on your thighs just above the knees, as in the picture. On a seated calf-raise machine, set the pad on your lower thighs and release the safety lever.
- Move. Lift your heels as high as you can, pause, then lower them slowly below the step for a comfortable stretch.
- Finish. Finish the set with a controlled rep, then put the dumbbells down (or put the machine's safety lever back) before you take your feet off.
Common mistakes
- Bouncing out of the bottom.
- Doing half reps. Go all the way up and down.
- Letting the weights slide off your knees. Hold them in place.
Where it appears in the member plans
Strength Builder.
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In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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