Seated Calf Raise
MachineStrength
The Seated Calf Raise is a bodyweight strength exercise that targets the soleus muscle in the lower legs by having you sit with knees bent and feet flat, then pressing through the balls of your feet to lift your heels as high as possible before lowering slowly. Its primary purpose is to build calf endurance and size, particularly in the deeper soleus fibers that contribute to ankle stability and push-off power. Ideal for beginners, home trainers, or those rehabbing lower legs, it requires no equipment beyond a stable chair or bench.
How to Perform Seated Calf Raise
- 1Sit on the edge of a sturdy chair or bench with your feet flat on the floor, hip-width apart, and knees bent at 90 degrees.
- 2Place your hands on your thighs or the edge of the seat for stability, keeping your spine tall and core engaged.
- 3Position the balls of your feet on the floor with heels lifted slightly off the ground, toes pointing forward.
- 4Inhale as you prepare, then exhale while pressing through the balls of your feet to lift your heels as high as possible, squeezing your calves.
- 5Pause briefly at the top for 1 second, feeling the contraction in your calves.
- 6Inhale as you slowly lower your heels back down toward the floor, allowing a gentle stretch in the calves.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep knees aligned over toes—avoid letting them flare out. Move slowly to maximize time under tension; don't bounce. Common mistakes: Using momentum instead of calf muscles, or arching the back—stay seated upright.
