Guide for Beginners (XXXII): Elevation of Heels Sitting with Bar

For those who want to achieve a good development of the muscles of the leg and strength in lower today in our guide for beginners include an exercise that asks the soleus, a little-known muscle of the back and lower part of the leg, it is of the lift heels sitting with bar.

Execution of the heels lift technique with bar.

To begin this movement we must sit on a Chair or bench and place the tip of toes on a cot to be able to raise and lower the heels. The legs bent at 90 degrees and on the thigh, put a towel to support a weight bar on this. Holding the bar that will not mobilize with the movement of the legs begin to inspire and raising the heels through the bending of the sole of the foot.

We exhale and descend the heels as much as possible without taking off the tip of the foot of the Cot and back again.

This exercise You can also be run on specific machine, which allows to work with larger loads.

Muscles worked with elevating heels sitting with bar

The lift heels sitting, to bend the knees, relaxes the twin and therefore this muscle participates but little on the heels lift and in this case, most of the work makes it the soleus.

The soleus muscle is a muscle that we must not forget to work if we want to avoid decompensation in the undercarriage and thus, prevent tendonitis or other types of injuries. This muscle can raise the heel and extend the foot so its strength is ideal for a correct operation and career.

In addition, the soleus is part of so-called calf we all want to look strong and voluminous.

Tips and common mistakes when performing lifting heels sitting with bar

  • Make sudden movements: If we got the heels with impulse and dropped them during the negative phase of the movement, not only we will subtract effectively to exercise but we can also hurt us.
  • Knee Hipreflexionar: to not overload this joint, the knee must be flexed way so that your legs form a 90 degree angle.

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