坐姿提踵 Seated Calf Raise
小腿 Calves 新手適合 Beginner OK
研究排名 Research Rankings
小腿 Calves
#2
肌耐力 Endurance
膝屈曲提踵耐力測試反映比目魚肌耐力，適合高次數耐力發展。 Knee-flexed heel-rise endurance reflects soleus endurance, suiting high-rep endurance work.
#3
增肌 Hypertrophy
膝屈曲提踵針對比目魚肌；證據源自MTSS膝屈曲測試與比目魚肌力/耐力關聯，肥大證據為間接。 Knee-flexed heel-rise targets the soleus; evidence is indirect via the MTSS knee-flexed test linked to soleus strength/endurance.
借力風險 Compensation Risk
低 Low
膝角度不足使腓腸肌接管 Insufficient knee flexion lets gastrocnemius take over
新手建議 Beginner Tips
膝屈約90度以隔離比目魚肌，慢速全幅 Keep knee ~90° to isolate soleus; move slowly through full ROM