VIDEO DEMO
Heavy seated soleus raise
Progression of Seated Soleus Raise
PROGRESSION · HOW TO DO IT
Heavy seated soleus raise
These steps are written specifically for the Heavy seated soleus raise. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Heavy seated soleus raise. Use a stable seated position and keep the pelvis still. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Let the heels sink, then press the floor away through the balls of the feet to raise the heels.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Pause at the highest steady position and lower fully without letting the knees drift around. Pause high over the forefoot.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
CALVES & ANKLES / 14
Heavy seated soleus raise
Sets: 3–4 · Reps: 12–25
Heavy seated soleus raise is a progression of Seated Soleus Raise. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
Bending the knee reduces gastrocnemius contribution and lets the soleus drive plantar flexion from bottom to top.