Seated Calf Raise
MachineStrength
The Seated Calf Raise is a machine-based strength exercise that targets the soleus muscle in the lower legs, performed by sitting in a seated calf raise machine with knees pinned under a padded lever and pressing through the balls of your feet to lift the weight stack 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 lifters of all levels wanting isolated lower-leg development, it requires a seated calf raise machine.
How to Perform Seated Calf Raise
- 1Sit in the seated calf raise machine and position your knees under the padded lever, adjusting the pad height so it rests snugly just above your knees.
- 2Place the balls of your feet on the footplate, heels hanging off the edge, feet hip-width apart, toes pointing forward.
- 3Select an appropriate weight on the stack, then release the safety lever so the resistance rests on your knees through your calves.
- 4Sit tall with hands resting on your thighs or the machine handles, core engaged.
- 5Inhale, then exhale as you press through the balls of your feet to lift your heels as high as possible, squeezing your calves hard at the top.
- 6Pause briefly at the top for a full contraction.
- 7Inhale as you slowly lower your heels back down, allowing a deep stretch in the calves at the bottom.
- 8Repeat for desired reps, then re-engage the safety lever before exiting the machine.
- 9Key form tips: Keep knees aligned under the pad and avoid bouncing—move slowly to maximize time under tension. Common mistakes: Using a partial range of motion, letting the pad shift off the knees, or rushing the eccentric lowering phase.
