Because the knees are bent at 90 degrees, the seated calf raise takes the large gastrocnemius muscle out of play and shifts the work to the soleus, the deeper calf muscle. It builds the lower, thicker part of the calf and strengthens the ankle.
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4
Sets
20
Reps
Machine
Equipment
4.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Soleus
📋 How To Perform Seated Calf Raise
1
Sit in the machine, pad resting on your lower thighs, balls of your feet on the platform.
2
Lower your heels down for a full stretch.
3
Push up onto your toes as high as possible, squeezing your calves.
4
Pause at the top, then lower slowly back down.
5
This seated angle emphasizes the soleus muscle more than standing raises.
💡 Benefits of Seated Calf Raise
Targets the soleus, which is important for walking, running and standing endurance and is often neglected in calf training. A stronger soleus also helps stabilise the ankle and protect the Achilles.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 15 to 25 reps with a pause at the top and a deep stretch at the bottom. Adjust the pad so it rests just above the knees.
⚠️ Common Mistakes to Avoid
Bouncing the weight at the bottom
Not lowering the heels fully
Using a very short range of motion
✅ Pro Tips
Pause at the top and stretch deeply at the bottom
Move slowly through the full range
🛡️ Safety Notes
Safe. Adjust the pad so it sits just above the knees, and avoid bouncing which can strain the Achilles tendon.
