# Calfs

Seated heel raises through a full range — a deep stretch below the platform and
a hard squeeze at the top.

- **Category:** Main circuit
- **Type:** Machine-based calf raise
- **Targets:** Soleus, gastrocnemius
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit with the balls of your feet on the platform, heels hanging off the back
edge, and the pad snug on your lower thighs just above the knees. Hold the pad
handles lightly.

## Execution

1. Raise your heels by contracting your calves, pressing up onto the balls of
   your feet against the pad.
2. Pause at the top with the calves fully shortened.
3. Slowly lower your heels below the platform level for a full stretch.

## Cues

- Chase the full range — a hard squeeze up top, a deep stretch at the bottom.
- Drive through the balls of the feet, not the toes.
- Control the tempo; the stretch under the platform is where the work is.

## Common Mistakes

- Bouncing through short, choppy reps instead of the full range.
- Rocking the weight up with the hips instead of the calves.
- Rushing the lowering and skipping the bottom stretch.

## Progression

Add weight in small increments once all four sets of ten are controlled;
single-leg raises and paused reps at the stretched bottom build the hardest end
of the range.
