Seated Calf Raise
The bent-knee calf raise hits the deeper muscle standing raises miss — do both, own both.
Pantorrillas (Soleus)Máquina or Dumbbell on KneePrincipiante
Preparación
- Seated, balls de feet on the platform, pad (or dumbbell) on the knees.
Cómo Hacerlo
- Lower heels to a FULL stretch — pause 2 segonds.
- Press up to full tiptoe; squeeze at the top.
- Slow tempo, high reps — the soleus likes patience.
Respiración
Exhale pressing up.
Errores Comunes
- Bouncing rhythm — the stretch pause is non-negotiable.
- Cargando too heavy to reach full range.
Consejo de Sam: Slow stretch, full press, no bounce — boring builds calves.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.