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Kettlebell Seated Calf Raise
Seated calf raise with kettlebell on thighs isolates the soleus for lower leg strength and hypertrophy; builds calf endurance for activities like running and walking.
About Exercise
Equipment
Kettlebell
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Soleus
Calves
6/10Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the edge of a stable bench with feet flat on the floor hip-width apart and knees bent at 90 degrees. Place a kettlebell across your thighs just above the knees and hold it steady with your hands.
- Lower your heels toward the floor to stretch your calves, inhaling as you go.
- Push through the balls of your feet to raise your heels as high as possible.
- Squeeze your calves at the top for a brief pause, exhaling forcefully.
- Lower your heels slowly back to the starting position with control.
Coaching Tips
Form Cues
- Drive through balls of feet
- Squeeze calves at top
- Keep knees bent slightly
- Avoid bouncing
Breathing
Inhale as you lower your heels and exhale as you raise them, bracing your core throughout.
Tempo
3-1-1
Range of Motion
Lower heels until calves are fully stretched, then raise to full ankle extension where heels are above toes.
Safety
Safety Notes
- Ensure stable seating surface
- Avoid if Achilles tendon pain
- Do not lock knees
- Keep feet secure to prevent slipping
- Start with light weight
Spotting
No spotter needed; use safeties if elevating feet.
Common Mistakes
- Bouncing the weight
- Locking knees at top
- Allowing back to round
- Kettlebell shifting during reps
When to Avoid
- Acute Achilles tendon issues
- Ankle or foot pain
Flexibility Needed
- Adequate ankle dorsiflexion for full stretch
Build Up First
- Stable seated posture
- Basic calf flexibility
Also known as
Seated Kettlebell Calf Raise, KB Seated Calf Raise, Kettlebell Soleus Raise
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