Seated Calf RaiseMuscles Worked
The seated calf raise works your calves, with most of the work going to the soleus, the flat muscle that sits under the gastrocnemius. With your knees bent, the gastrocnemius can't contribute as much, which is why it pairs well with a standing raise.
PrimaryCalves
- Equipment
- Machine
- Level
- Beginner
- Type
- Isolation
- Force
- Push
How to do it
- Sit on the machine with the balls of your feet on the platform edge and your heels hanging off.
- Adjust the pad so it sits snugly across your lower thighs, just above the knees.
- Press up onto your toes slightly to take the weight, then release the safety lever.
- Lower your heels slowly until your calves are fully stretched.
- Drive up through the balls of your feet as high as you can, squeeze for a second, then lower again.
- Rise onto your toes and put the safety lever back before you step out.
Form tips
- Use a full range: the soleus responds best when you sink into a deep stretch and rise all the way.
- Rest your hands on the pad rather than pulling it down to help lift the weight.
Why it made the list
No. 2 of 11
Best Calf Exercises
Targets the soleus since the knee is bent. Both standing AND seated are needed for complete calf development.
More calf exercises
See it on your own body map
Log your Seated Calf Raise sets in KasMaker and watch your calves fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
