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Seated Calf Raise

A great exercise to isolate and build the soleus muscle.

An effective isolation exercise targeting the soleus muscle, ideal for calf development and lower leg strength.

See all variants of this movement→
How to doTips
Body Part
Legs
Level
Beginner
Muscles
Soleus
Modality
Isolation
Direction
Push
Equipment
Seated Calf Raise Machine
Goal
Hypertrophy

How to do:

  1. Sit on the seated calf raise machine with your feet flat on the platform.
  2. Position the padded bar over your knees and adjust it for comfort.
  3. Slowly raise your heels by pushing through the balls of your feet.
  4. Pause briefly at the top, squeezing your calf muscles.
  5. Lower your heels back down in a controlled manner.
  6. Repeat for 15-20 reps per set.
  7. Complete 3-4 sets total.

Tips:

  • Keep the motion slow and controlled.
  • Pause at the top for maximum muscle contraction.
  • Avoid bouncing; focus on steady, smooth movements.
  • Ensure proper posture by keeping your back straight.

Similar Exercises

Calf Press
Calf Raise
Single-Leg Calf Raise
Leg Press Calf Raise
Standing Barbell Calf Raise

Related Guides

Calf Raise: Standing vs Seated vs Donkey — Which Variation Builds Bigger Calves?

This exercise in Workout Days

Upper/Lower Split Intermediate
Leg Power Day
Intermediate
12 weeks
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