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
How to do it
- Sit on the machine with your knees bent about 90 degrees.
- Place the balls of your feet on the platform with your heels hanging off the edge.
- Adjust the thigh pad snugly across your lower thighs, just above your kneecaps.
- Lift your heels enough to take the weight off the safety stop.
- Move the safety stop out of the way.
- Lower your heels slowly until you feel a comfortable calf stretch.
- 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
Primary muscles
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.