Legs · Calves · Machine
Seated Calf Raise
The seated calf raise is raising the heels with a pad on top of the bent knees. With the knees bent the gastrocnemius can do little, so the work goes to the soleus, the deeper calf muscle that adds width to the lower leg.
How to
Machine- 1 Pads on the knees, balls of the feet on the step.
- 2 Raise the heels as high as possible.
- 3 Lower slowly to a full stretch.
Tips
- Bent knees shift the work to the deeper soleus muscle; do both standing and seated raises.
- Hold the top for a second.
- Keep the pace slow; it is easy to rush this one.
Common mistakes
- Pushing the pad up with the hands.
- Tiny partial reps.
- Letting the heels drop fast into the stretch.
Muscles worked
Main
- Soleus
Also working
- Calves (gastrocnemius)
Breathing and bracing
Breathe out as the heels rise, breathe in as they lower.
Sets and reps
- Muscle size
- 3–4 sets of 10–20 reps, 1 min rest
- Where it fits
- After standing calf raises, or on a different day
Setup
- 1 Sit with the balls of the feet on the step and the heels hanging off.
- 2 Set the knee pad so it sits snugly on the lower thighs.
- 3 Lift the heels slightly and release the safety lever.
Technique in detail
- Lower the heels as far as they will go.
- Pause for a second at the bottom.
- Raise the heels as high as possible.
- Squeeze at the top, then lower slowly.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Do I need both standing and seated raises?
They train different parts of the calf, so doing both is the most complete approach.
Why does it burn so much?
The soleus responds well to higher reps and short rest. The burn is normal.
No seated calf machine?
Sit on a bench with a dumbbell or plate on the knees and the balls of the feet on a step.
Log it in Volu(me)
Add Seated Calf Raise to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.