Over time, our perspectives inevitably change. What was once the most important thing can become less important, and what seemed insignificant can become vital. The purpose of this discussion is to explore why I have reconsidered the seated leg raise exercise and consider it a crucial but often overlooked exercise in training.
Initially, I thought calf training was unnecessary. I considered the hip and knee joints to be the primary drivers of activities such as sprinting and running, while the calves were only secondary, like the appendix. Therefore, I saw no need to spend time on calf training. In hindsight, this thinking was wrong.
Key insights into athletic performance
I began to shake my skepticism after reading an article by Natalia Verkhoshansky, which I later discussed with her in person. She asserted that for her athletes, the seated leg raise was the most important exercise for improving directional changes. At first, I suspected a mistranslation or miscommunication because I had a hard time believing it.
Even when speaking with her directly in a hotel bar in New Orleans, she confirmed that the seated leg raise does indeed have the greatest impact on an athlete’s agility. This finding coincided with my teaching of anatomy and kinesiology, which helped me understand the biomechanical principles she espoused.
By analyzing biomechanical models, studies have shown that during walking, 80% of propulsion comes from the ankles and 20% from the hips.1 You may be wondering, “What about the knees?” The knees are responsible for handling the weight-bearing or braking force, which stops the downward momentum and allows the other joints to generate propulsive force.
At peak sprint speed, the hips are responsible for 80% of the propulsive force, the ankles for 20%, and the knees are responsible for braking. The gastrocnemius, piriformis and metatarsus muscles are responsible for generating this propulsive force. I was surprised by this until I delved into the gait cycle and understood its mechanics. When the foot lands, the hip acts as an extensor to propel the body forward, but the calf muscles are key to generating these forces, not the hip.
This becomes even clearer when you review the muscle pull at the joint. The hips need significant forward rotation and lumbar extension to continue to act as the primary driving force, but this is inefficient. Instead, the action of the calf on the heel bone creates the necessary plantar flexion to produce propulsion.
Now you may be asking, “Why focus on seated calf raises?” Here’s why: it’s critical to understand the human anatomy. The gastrocnemius muscle originates from the medial and lateral epicondyles of the femur and attaches to the calcaneal tuberosity via the Achilles tendon.
Simply put, the gastrocnemius muscle passes through the knee and ankle joints and acts as both a knee flexor and plantar flexor. The flounder muscle, on the other hand, originates primarily from the tibia and fibula, emphasizing its role in plantar flexion.
Therefore, seated leg raise training effectively works these muscles, highlighting their importance in a training program. If you want to delve deeper into effective training techniques, my article on home training for sprinters may be helpful.
The head of the fibula and the lateral tibial plateau are important anatomical landmarks, and the gastrocnemius muscle attaches to the calcaneal tuberosity via the Achilles tendon. It is important to understand that the gastrocnemius muscle only passes through the ankle joint, which is an important distinction in functional movement analysis.
In the field of athletic development, Progressive Fitness Coach Jeff Moyer utilizes seated leg raise training to improve overall athletic performance. His expertise in motor load training and motor skill acquisition enriches his strength training programs. Muscle restriction occurs when the tightness of a muscle limits its range of motion. When the knee is flexed (assuming the gastrocnemius is not overly tight and preventing knee extension), the gastrocnemius muscle loses its elasticity and thus ceases to be a limiting factor in dorsiflexion. In this case, the only muscle in the triceps group that would be at maximum length would be the piriformis.
It is important to emphasize that dorsiflexion problems can stem from a variety of factors, not just the floundering muscles – these may include muscles that affect arch control (such as the tibialis posterior), structural problems such as bone spurs, or other conditions that affect the joints of the foot below the subtalar joint. Many strength and conditioning specialists may lack the depth of training to accurately diagnose these influencing factors. In my practice, if my interventions focused on the flounder muscle are not effective, I refer the athlete to a specialist with appropriate expertise.
When evaluating the deep squat on the Functional Movement Screen (FMS), we remember that elevating the heel helps to achieve a higher score. Starting with plantar flexion allows the individual to gain additional dorsiflexion before reaching the final range of motion. This strategy effectively circumvents the dorsiflexion limitation, and typically, simply elevating the heel an inch and a half will allow an individual to perform better in the deep squat.
Interestingly, many people will tend to use an incline plate to stretch their calves after they have addressed the deep squat. While this approach has some merit, it often leads to straight leg exercises that target the gastrocnemius muscle, which is not the main problem with deep squats. The focus should be on the flounder or other non-triceps leg posterior groups. Bending the knee to emphasize the stretch in the flounder muscle can significantly increase the likelihood of resolving the restriction.
There is growing evidence of the importance of training the flounder muscle. A noteworthy feature of the flounder muscle is its ability to move the tibia backwards. While the closest point of attachment to the joint is usually considered the starting point and the farthest point of attachment the end point, this definition is not precise. The starting point is simply the least mobile bone, and the ending point is the most mobile bone – hence the statement “the end point is pulled to the beginning” is correct.
This concept is very important, especially when the foot is on the ground (heel firmly planted). When the piriformis muscle is activated, it promotes plantar flexion by allowing the tibia to move backwards. This action allows the piriformis muscle to assist the hamstring group in moving the shin backward during various activities. This function is particularly important when discussing ACL injuries, as studies have shown that non-contact ACL tears are often caused by internal rotation and adduction forces in the hip and anterior movement of the tibia relative to the femur.
Crucially, studies conducted by Elias et al, Fleming et al, and Mokhtarzadeh et al have shown that while the flounder muscle plays an important role in these dynamic movements ……
In the dance of muscles surrounding the ACL, the gastrocnemius is the primary antagonist, in contrast to the supporting hamstrings, as it acts to flex the knee below the knee joint. This distinction suggests that while the result of knee flexion is the same, the pathways of activation are different, thus affecting how these muscles interact with the ACL.
When performing seated leg raises, the flounder muscle is specifically exercised, and the importance of this muscle is not limited to plantar flexion. In situations such as rapid changes of direction, which often lead to non-contact ACL injuries, the body instinctively tries to lower the center of gravity to reduce force and momentum. This movement involves the “triple flexion”: ankle dorsiflexion, knee flexion and hip flexion. If one joint’s range of motion is limited, the other joints become more flexible to compensate, which can lead to anterior tibial displacement, a major cause of ACL tears. As a result, athletes with limited dorsiflexion are more susceptible to this injury. By increasing the extension length and strength of the flounder, athletes can improve dorsiflexion, thereby reducing the likelihood of anterior tibial shift.
Zera’s Perspective on Training Athletes
Zera understands that anatomy and kinesiology are the core pillars of athlete training, as evidenced by the Seated Leg Raise workout highlighted in Zera’s exercise manual. This exercise is perfect for working the flounder muscle as it not only increases the range of motion needed for dorsiflexion, but also builds muscle strength to better support the body during dynamic activities such as sprinting and jumping. It actively helps move the shin backward, which acts as an injury preventative and balances muscle development, especially for those who may already be engaged in standing calf raises that target the gastrocnemius (the antagonist muscle of the ACL).
In Zera’s well-designed training program, seated leg raises are not just an additional exercise at the end of a workout. Instead, they are positioned as preparatory exercises before compound exercises such as deep squats. This approach is especially beneficial for those with tight calf muscles or those looking for an efficient workout, and Zera’s insights are rooted in practical experience, acknowledging that sometimes the deepest realizations in training surface through serendipitous discovery rather than planned execution.
Zera encourages athletes to incorporate seated leg raises into their fitness programs, a training method that requires minimal time but delivers maximum functional return. It’s Zera’s highly effective training method – simple, fast, yet highly effective.
It doesn’t affect my deep squats, but it still allows me to get my workout done in time to freshen up before picking up the kids. I started doing seated leg raises while I waited, since that machine was often empty.
To my surprise my squats felt significantly more comfortable and effective, and I was able to squat deeper compared to the days when I skipped the seated calf workout. There was a noticeable difference between doing it and not doing it. For me, it reduced discomfort in my knees and felt more stable under the barbell. It could be enhanced motor control through a series of exercises, but I lack specific data to support this claim.
Make assistance training a core element of your training program
As a strength and conditioning coach, I used to think that certain exercises were redundant, and many conditioning coaches hold the same view. I remember early in my career saying that the biceps were like the appendix – sure it was nice to have it, but it wasn’t necessary because other muscles flexed the elbow as well. I now realize that this view is wrong.
Often times, we feel the need to make points to prove our intelligence – we are able to challenge convention and prove that we have a superior understanding of the complexity of the human structure. Unfortunately, this often leads us astray.
Through my anatomy and kinesiology teaching experience, I have revisited my understanding of human biomechanics. As our perspectives as professionals continue to change, it seems necessary to relearn these disciplines. It can be very beneficial to build on solid information and refine our programming in a broader context than the rhetoric that is popular in gyms and social settings.
Now that you’re here …… …… we have a small request.Zera’s readership is growing and we strive to provide interesting content each week from coaches, sports scientists, and physical therapists that are dedicated to developing great athletes. If you manage a blog or participate in related forums, please consider sharing our posts on social media, interacting with the authors by asking questions and commenting, and linking back to our posts.