Gymmachine or dumbbell
Seated calf raise
The soleus, loaded.
- You need
- A seated calf-raise machine, or a bench with a heavy dumbbell resting on your knees.
- Why it is in the plan
- The soleus carries much of the load on climbs and in long, slow running, and a seated raise is the easiest way to load it heavily.
How to do it
- 1Sit with the balls of your feet on the platform or a plate, knees bent at about 90 degrees.
- 2Put the pad or the dumbbell on your lower thighs, just above the knees.
- 3Rise as high as you can onto the balls of your feet.
- 4Lower slowly until the heels drop below the toes.
Easier
Less weight.
Harder
More weight, or a pause at the top.
Common mistake
Short, fast reps. Use the whole range and take the lowering slowly.
Home version: Bent-knee calf raise (step)
Used in: 50 km ultra, 100–120 km ultra, Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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