Single-Leg Seated Calf Raise

CalvesSeated Calf Machine/Dumbbells

An isolation exercise targeting the soleus muscle from a seated position. Single-leg work fixes muscle imbalances and allows for a complete range of motion.

How to do it

1Sit in the calf machine or on a bench with the ball of one foot on the edge of the footplate.

2Place the machine pad or a dumbbell on your lower thigh, right above the knee.

3Lower your heel as far down as possible to feel a deep stretch in your lower calf.

4Press up onto your toes as high as you can, contracting your calf and holding the top for a second.

5Slowly lower your heel back down to the bottom stretched position.

Common mistakes

Swinging your torso or pushing with the opposite leg, reducing tension on the target calf.

Using a short range of motion, missing out on the full stretch and peak contraction.

Dropping your heel rapidly at the bottom, increasing the risk of tendon injury.

Breathing

Inhale as you lower your heel down. Exhale as you drive up onto your toes.

Make it harder or easier

To make it easier, lower the weight or perform the movement bodyweight only.

To make it harder, hold the peak contraction at the top for 2 to 3 seconds.

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.