Seated Calf Raises Exercise | Ankle and Lower Leg Strength for Older Adults
The seated calf raises exercise is a chair-based strengthening movement that targets the calves and ankles.
It helps older adults improve walking ability, circulation, and balance while reducing lower leg stiffness.
Variations include pressing hands on the thighs for added resistance or performing single-leg raises for progression.
How to Do the Seated Calf Raises Exercise Safely
INSTRUCTIONS:
Sit tall in a sturdy chair with feet flat on the floor, hip-width apart.
Place your hands lightly on your thighs for support.
Slowly lift your heels off the floor, rising up onto the balls of your feet.
Hold briefly at the top, then lower your heels back down with control.
Repeat for the desired number of repetitions.
TIPS:
Keep your posture upright. Avoid leaning too far forward or backward.
Move slowly and avoid bouncing.
Press evenly through both feet.
Breathe out as you lift, breathe in as you lower.
MUSCLES WORKED:
Calves (gastrocnemius and soleus)
Ankles and foot stabilisers
Core (minor involvement for posture)
BENEFITS:
Strengthens the calves and ankles for walking, standing, and climbing stairs.
Improves circulation in the lower legs.
Helps reduce stiffness and swelling in the feet and ankles.
Supports better balance and stability.
BEGINNER VERSION:
Lift the heels only a small amount to start.
Perform fewer repetitions and build up gradually.
Keep both hands resting firmly on thighs for stability.
PROGRESSION OF EXERCISE:
Hold the top position for 2–3 seconds before lowering.
Press down gently on your thighs with your hands to add extra resistance.
Perform with light weights (e.g., dumbbells or water bottles) resting on your thighs for added resistance.
Do single-leg seated calf raises by lifting one heel at a time.
Combine with Standing Calf Raises for a full calf strengthening routine.