Seated Calf Raise tutorial
The seated calf raise uses a machine with a pad resting on your thighs, lifting the load by raising your heels. Because the knees are bent, it emphasizes the soleus, the deeper calf muscle. It suits beginners and anyone looking to build calf size and endurance.
How to perform
- Sit on the machine and place the pad on your lower thighs near the knees.
- Put the balls of your feet on the edge of the platform so the heels hang free.
- Release the safety lever.
- Lower your heels slowly until you feel a full stretch in the calves.
- Rise onto your toes as high as possible and squeeze the calves briefly.
- Lower slowly and continue, then re-engage the safety lever at the end.
Breathing: Exhale as you raise your heels and inhale as you lower them.
Key tips
- Pause for a second at the bottom to avoid bouncing.
- Keep pressure over the big and second toes so the ankles don't roll out.
- Higher reps with full range work very well for calves.
Common mistakes
- Bouncing quickly at the bottom using tendon recoil
- Short range without rising fully onto the toes
- Poor foot placement that lets the feet slip
Safety: People with Achilles tendon issues should start light without a deep stretch, or do bodyweight standing calf raises.
CalvesPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
