Seated Calf Raise (Soleus)

How to do it

You need: A firm chair, A weight to rest on the knees, such as a dumbbell or a loaded bag, A step or thick book for the feet.

Sit on a firm chair with your feet flat, knees bent to a right angle and directly over your ankles. Rest the balls of your feet on a step or thick book and place a weight across your thighs, close to the knees.

1. Let your heels lower slowly towards the floor over about three seconds.
2. Pause briefly at the bottom.
3. Press through the balls of the feet to lift the heels as high as they go, over about three seconds.
4. Pause at the top, then repeat.

Form cues

• The knees stay bent at a right angle throughout - the movement is only at the ankles.
• Both heels rise and lower together and evenly.
• Work to a firm effort where the final reps feel hard.

Common mistakes

• Bouncing the weight with quick, short reps.
• Letting the knees drift forwards or the feet roll outwards.
• Using so little range that the heels barely move.

Safety: Stop and message your physio if the tendon or heel pain rises sharply during the set or is clearly worse the next day.