Seated Calf Raise

CalvesSeated Calf Raise

A seated calf raise isolates the soleus muscle. Bending your knees takes the outer gastrocnemius off tension, putting all the work into the deep layer of your calf.

How to do it

1Sit in the machine with the balls of your feet on the platform edge and secure the thigh pad comfortably above your knees.

2Lower your heels as far down as possible to feel a deep, comfortable stretch through your lower calves.

3Drive through the balls of your feet to press your ankles up as high as you can.

4Pause at the top squeeze, then slowly lower your heels back down into the stretch.

Common mistakes

Bouncing off the bottom using tendon elastic energy instead of muscle force.

Cutting range short at either the top squeeze or the bottom stretch.

Placing your feet too far forward on the platform, limiting full ankle motion.

Breathing

Exhale as you press up onto your toes. Inhale as you lower your heels back down.

Make it harder or easier

To simplify, reduce the load. To intensify, pause for two seconds at peak contraction on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.