Seated Plantar Flexion
Strengthen your calves with Seated Plantar Flexion. A simple exercise to improve ankle stability & lower leg strength. Use a resistance band for best results.
The Seated Plantar Flexion mainly works the calves / shins. You'll need: chair or resistance bands.
Required Equipment
Seated Plantar Flexion Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Seated Plantar Flexion Variations and Alternatives
How to do the Seated Plantar Flexion
Sit on a chair with your back straight and feet flat on the ground.
Loop the resistance band around the ball of one foot while holding onto the ends of the band with each hand.
Extending your leg out in front of you, point your toes forward to create tension in the band, but keep your heel on the ground.
Slowly press your toes down against the band, pushing as if you are pressing a pedal, while keeping your heel on the ground.
Keep the tension in the band and focus on using your calf muscles to perform the pressing movement.
Slowly return to the starting position, allowing your foot to come back up but maintaining tension in the band.
Perform the desired number of repetitions, then switch to the other foot.
Rest as needed between sets.
It's important to maintain good posture throughout the exercise and move in a controlled manner to effectively target the calf muscles without risking injury. Adjust the resistance band tension to provide a challenging yet manageable level of resistance.
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Seated Plantar Flexion FAQs
What muscles does the Seated Plantar Flexion work?
The Seated Plantar Flexion mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Seated Plantar Flexion?
Chair or resistance bands.
What workout day should the Seated Plantar Flexion go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Plantar Flexion variations and alternatives?
Similar exercises include the Band Two-Leg Calf Raise, Barbell Seated Calf Raise, Floor Seated Calf Mobilization Roll and Lever Seated Calf Press.
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