Seated Calf Raise
The seated calf raise is a machine-based isolation exercise targeting the calves, with particular emphasis on the soleus. The seated position bends the knee and places greater stress on the soleus compared to standing variations.
How to do it
- Sit at a seated calf raise machine with the knee pads positioned over your thighs.
- Place the balls of your feet on the platform, allowing your heels to hang.
- Lower your heels as far as comfortable to get a full stretch in the calves.
- Press through the balls of your feet to raise your heels as high as possible.
- Hold briefly at the top, then slowly lower back down.
- Repeat for the desired number of repetitions.
Form cues
- Position the knee pads comfortably across your lower thighs.
- Place the balls of your feet securely on the platform edge.
- Lower your heels fully to feel a deep stretch in your lower legs.
- Press through the balls of your feet to raise your heels as high as possible.
- Pause briefly at the top before descending slowly.
Breathing: Inhale as you slowly lower your heels to stretch, and exhale as you press up.
Common mistakes
- Bouncing at the bottom removes muscle tension and reduces effectiveness.
- Using too much weight limits your range of motion and prevents a full heel stretch.
- Rushing the movement reduces time under tension for the soleus muscle.
Muscles worked
Primary: calves. Secondary: soleus.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3-4 sets x 10-15 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp ankle or shin discomfort, ease off or choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is this done seated instead of standing?
Sitting bends your knee, which shifts the focus of the exercise to the soleus muscle located deeper in the calf.
How often can I train my calves?
Calves recover quickly and can be trained 2 to 3 times per week with rest days in between.
What if I do not feel much in my calves?
Ensure you are getting a full range of motion by letting your heels drop completely at the bottom.