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Strength Training · Bodybuilding

Seated Calf Raise

The seated calf raise trains your calves by lifting your heels against resistance with your knees bent. This position emphasizes the soleus, the deeper calf muscle.

  • Beginner
  • Isolation
  • Low injury risk
  • Rest 1 min
Video by Wheaton Sport Center on YouTube

How to do it

  1. Sit on the machine with your knees bent about 90 degrees.
  2. Place the balls of your feet on the platform with your heels hanging off the edge.
  3. Adjust the thigh pad snugly across your lower thighs, just above your kneecaps.
  4. Lift your heels enough to take the weight off the safety stop.
  5. Move the safety stop out of the way.
  6. Lower your heels slowly until you feel a comfortable calf stretch.
  7. Press through your forefeet to raise your heels as high as comfortably possible.

Form cues

  • Keep pressure across your whole forefoot.
  • Keep your thighs still.
  • Exhale as you lift.

Common mistakes

  • Bouncing out of the bottomPause briefly at the bottom so momentum does not drive the next repetition.
  • Helping with your armsKeep a light grip on the handles instead of pulling the loaded lever upward.

Safety

Excessive weight or a forced stretch can strain your calf or Achilles tendon. Removing your legs before securing the lever can let the loaded pad drop.

  • Start with a light load to check the machine's fit and your available ankle movement.
  • Engage the safety stop before removing your legs or changing the load.
  • Stop the set if you feel sharp pain in your calf, ankle, or Achilles tendon.

If you have an ongoing Achilles, ankle, or knee problem, ask a physiotherapist about a suitable load and range of motion.

Muscles worked

Front
Back

Primary muscles

  • Calves

Equipment

  • Seated Calf Raise Machine

Sets and reps

Sets
2–3
Target
10–15 reps
Rest
1 min

Choose a weight that leaves you able to perform about two more controlled repetitions.

Variations

Easier

Workout plans with Seated Calf Raise

Build muscle · intermediate

4-Day Upper Lower Workout Plan for Men Over 50

This muscle-building plan gives men over 50 a structured upper lower routine across 4 training days. Barbell lifts anchor the sessions, with dumbbell, cable and machine work alongside walking or cycling. It offers a clear schedule for lifters with intermediate training experience.

4 days / week · 60 min estimated · Barbell Collar, Olympic Flat Bench, Powerlifting Barbell, Weight Plate, Adjustable Bench, Dumbbell, Upright Utility Bench, Lat Pulldown Bar, Lat Pulldown Machine, Cable Column, Cable Rope Attachment, Treadmill, Power Rack, Rack Safety Supports, Barbell, Standing Calf Raise Machine, Exercise Mat, Upright Exercise Bike, Close-Grip Row Handle, Lat Pulldown / Low Row Station, Chest Press Machine, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise MachineExplore the plan