Seated Calf Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Sit in the machine, position the balls of your feet on the platform, and adjust the thigh pad securely.
• Release the safety bar, lower the heels under control, and maintain an upright posture.
• Push through the balls of the feet to raise the heels as high as possible.
• Hold the contraction briefly at the top before slowly lowering the heels into a deep stretch.

Common mistakes

• Bouncing the weight at the bottom of the movement using Achilles tendon elasticity.
• Using the hands on the thigh pads to push the weight up.
• Cutting the range of motion short at either the top or the bottom.

Frequently asked questions

Why does this exercise target the soleus muscle more than the gastrocnemius?

Bending the knees to 90 degrees slackens the gastrocnemius, placing the mechanical load primarily on the soleus.

How long should the pause be at the bottom stretch?

Pausing for 1 to 2 seconds at the bottom helps eliminate the stretch reflex and ensures the calf muscles do the work.

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