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Seated Calf Raise

A machine calf raise performed with bent knees to isolate the soleus, the deep calf muscle that a straight-leg raise undertrains.

LegsMachineAnkle plantarflexion
GoLightWeight mediaseated-calf-raise

시범 영상 준비 중

Primary

Soleus

Secondary

GastrocnemiusTibialis posterior

Equipment

Machine

Pattern

Ankle plantarflexion

Setup

  1. 01Sit in the machine and place the balls of both feet on the foot platform.
  2. 02Position the knee pad snugly on the lower thighs just above the knees.
  3. 03Set knees at roughly 90 degrees with heels free to travel below the platform.
  4. 04Release the safety catch while holding the load with the calves.

Execution

  1. 01Lower the heels slowly until you feel a deep stretch in the calves.
  2. 02Pause briefly in the stretched position without relaxing.
  3. 03Drive up through the balls of the feet as high as possible.
  4. 04Squeeze at the top for a full second before the next rep.

Checkpoints

  • -Full range every rep: deep heel drop to a tall top position.
  • -Movement comes only from the ankles; hips stay planted on the seat.
  • -Tempo stays controlled, around 2 to 3 seconds down.
  • -Pressure stays through the balls of the feet, not the toes curling.

Common mistakes

  • -Bouncing out of the bottom stretch.
  • -Using tiny partial reps at the top of the range.
  • -Rocking the torso or tugging the pad up with the hips.
  • -Loading so heavy the pause at the top disappears.

Programming notes

  • -Use 3 to 4 sets of 10 to 20 reps; the soleus responds well to higher reps.
  • -Pair with a straight-leg raise variation to cover both calf muscles.
  • -Add a 2 second pause in the bottom stretch to increase the training effect.

Related exercises

Lever Seated Calf Raise

Machine / Legs

Standing Calf Raise

Machine / Legs

Dumbbell Seated Calf Raise

Dumbbell / Legs

Lever Standing Calf Raise

Machine / Legs

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