Seated Calf Raise Leg Press
The seated calf raise on a leg press machine targets the calves with the knees bent, which shifts the emphasis to the soleus muscle. It is an effective machine-based calf exercise for building lower leg size and strength.
How to do it
- Sit on a leg press machine and place the balls of your feet at the lower edge of the footplate.
- Extend your legs slightly and unlock the machine.
- Lower your heels below the footplate to get a full stretch in the calves.
- Press your toes upward by plantarflexing your ankles as high as possible.
- Pause at the top, then slowly lower your heels back to the stretched position and repeat.
Form cues
- Place the balls of your feet firmly on the lower edge of the footplate.
- Keep a slight bend in your knees throughout the movement.
- Lower your heels gently to feel a comfortable stretch in your calves.
- Press through your toes to raise the weight as high as possible.
Breathing: Exhale as you press your toes upward, and inhale slowly as you lower your heels back down.
Common mistakes
- Bouncing the weight at the bottom, which puts unnecessary strain on your Achilles tendon and reduces muscle engagement.
- Using a full leg press push instead of isolating the movement to your ankles, which shifts the work away from your calves.
- Using a partial range of motion, which limits the stretch and reduces the effectiveness of the exercise.
Muscles worked
Primary: calves. Secondary: soleus.
Suggested sets & reps
Get fitter
3 sets × 10–15 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp ankle or Achilles discomfort, ease off and choose a gentler stretching option.
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 are my knees bent during this exercise?
Bending your knees slightly shifts the focus away from the gastrocnemius and onto the soleus muscle in your lower calf.
How often should I train my calves?
Beginners can start with 2 to 3 sessions per week, allowing at least a day of rest between lower leg workouts.
What if I feel a cramp in my arch?
Foot cramps can happen when the arch muscles work too hard. Stop, stretch your foot gently, and ensure your heels are positioned correctly on the plate.