Back to library

Exercise Library

Seated Calf Raise Machine

A seated machine raise with bent knees that targets the soleus, the deep calf muscle that straight-leg raises undertrain.

LegsMachinePlantarflexion
GoLightWeight medialever-seated-calf-raise

Demonstration coming soon

Watch on YouTube

Primary

Soleus

Secondary

GastrocnemiusTibialis posterior

Equipment

Machine

Pattern

Plantarflexion

Setup

  1. 01Sit with the balls of the feet on the foot bar and heels hanging free.
  2. 02Adjust the knee pad so it sits snugly on the lower thighs.
  3. 03Release the safety catch and let the heels drop into a full stretch.
  4. 04Sit tall with hands resting on the pad or handles.

Execution

  1. 01Press through the balls of the feet to lift the pad as high as possible.
  2. 02Squeeze the calves at the top for a one count.
  3. 03Lower the heels slowly below the foot bar into a deep stretch.
  4. 04Pause briefly at the bottom before the next rep.

Checkpoints

  • -Knees stay bent near 90 degrees so the soleus does the work.
  • -Heels travel through the fullest range available.
  • -No bouncing out of the stretched position.

Common mistakes

  • -Rocking the torso to heave the pad up.
  • -Short partial reps that never reach the stretch.
  • -Setting the pad too high and lifting the whole body off the seat.
  • -Rushing the eccentric.

Programming notes

  • -Use 3 to 5 sets of 12 to 25 reps; the soleus is slow-twitch dominant and likes higher reps.
  • -Pause 1 to 2 seconds at the bottom stretch to remove tendon rebound.
  • -Combine with a straight-leg standing raise in the same week to cover both calf muscles.

Related exercises

Seated Calf Raise

Machine / Legs

Seated Barbell Calf Raise

Barbell / Legs

Seated Dumbbell Calf Raise

Dumbbell / Legs

Standing Calf Raise Machine

Machine / Legs

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play