Seated Calf Raise
Muscles worked
Instructions
- 1Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- 2Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
- 3Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- 4Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- 5Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
- 6Repeat for the recommended amount of repetitions.
About Seated Calf Raise
The seated calf raise is an isolation exercise on a machine, knees bent at 90 degrees, a load resting on the thighs. This bent-knee position specifically targets the soleus, the deep calf muscle, by pushing the load onto the balls of the feet to full ankle extension. It is an ideal movement for thickening the lower calf, often neglected, and for complementing the standing calf raise, which targets the gastrocnemius. Rise as high as possible onto the toes, pause at the squeeze, then lower slowly to a full stretch. The calves respond well to a full range and high reps with a real pause at the top and bottom.
check_circleBenefits
- check_circleSpecifically targets the soleus thanks to the bent knee
- check_circleThickens the lower calf for a fuller shape
- check_circleLow joint stress, easy to load heavy safely
lightbulbExecution tips
- lightbulbPlace the balls of your feet on the platform, heels free
- lightbulbRise as high as possible onto your toes
- lightbulbPause at peak contraction at the top
- lightbulbLower slowly to fully stretch the calf
warningCommon mistakes
- warningDoing small bounces without full range of motion
- warningSkipping the stretch at the bottom
- warningGoing too fast with no time under tension
- warningPlacing the feet too far forward on the platform
helpFrequently asked questions
Seated or standing calf raise: what's the difference?expand_more
The seated raise, with a bent knee, targets the soleus, while the standing raise, with a straight leg, mainly works the more visible gastrocnemius.
How many reps to grow the calves?expand_more
Calves respond well to sets of 12 to 20 reps, with a deliberate time under tension and a full contraction.
Should I pause at the top and bottom?expand_more
Yes: a one-second pause at the squeeze (high on the toes) and a full stretch at the bottom maximise calf work and limit the elastic bounce of the tendon. That is often what is missing for those who 'feel nothing'.
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