Home/push/Seated Calf Raise

Seated Calf Raise

Difficulty: ⭐ Beginnerpush

Home Setup

Sit on a sturdy chair or bench with a thick book or step under your toes, place a heavy backpack or dumbbell on your knees, and perform calf raises by lifting your heels as high as possible

sturdy chairthick book or stepheavy backpack or loaded bagtowel for padding

💡 Pro tip: Place a folded towel between the weight and your knees to prevent discomfort and allow you to focus on the muscle contraction

Gym Setup

Seated calf raise machine with adjustable knee pad and weight stack or plate-loaded resistance

Safety: Ensure the knee pad is positioned securely on your thighs, not your knees, and release the safety lever only after the weight is fully supported on your legs

💪 Muscles Worked

SoleusGastrocnemiusTibialis PosteriorFlexor Digitorum LongusFlexor Hallucis Longus

⭐ Why This Exercise?

The seated calf raise specifically targets the soleus muscle due to the bent-knee position, which is crucial for complete calf development and ankle stability. This exercise builds lower leg mass and strength that translates to improved performance in squats, deadlifts, and athletic movements while helping prevent Achilles tendon injuries through strengthened connective tissue.

Make It Easier

Regressions for building up strength

1. Bodyweight Seated Calf Raise

chair + elevated surface

Removes external load to allow focus on form and mind-muscle connection

2. Single-Leg Seated Calf Raise (Bodyweight)

chair + elevated surface

Reduces total load while improving unilateral strength and balance

3. Partial Range Seated Calf Raise

seated calf raise machine

Limits range of motion for those with ankle mobility restrictions or Achilles issues

Make It Harder

Progressions for advanced athletes

1. Paused Seated Calf Raise

seated calf raise machine

Adds 2-3 second pauses at peak contraction to increase time under tension and muscle activation

2. Single-Leg Seated Calf Raise

seated calf raise machine + dumbbell

Doubles the load per leg and addresses strength imbalances while increasing stabilization demands

3. Eccentric-Emphasized Seated Calf Raise

seated calf raise machine

Uses 4-5 second lowering phase to maximize muscle damage and hypertrophy stimulus

↕️ Similar Movements

Standing Calf Raise
Complementary exercise that targets the gastrocnemius with straight legs for complete calf development
Donkey Calf Raise
Alternative bent-knee position that allows for greater stretch and loading of the soleus
Leg Press Calf Raise
Similar plantarflexion movement using leg press machine for varied stimulus and convenience
Tibialis Raise
Antagonist movement that strengthens the front of the lower leg for balanced development
Calf Stretch (Bent Knee)
Mobility work that maintains soleus flexibility and prevents tightness from training

Form Checklist

✓Position the balls of your feet on the platform with heels hanging off, knees at 90 degrees
✓Drive through the balls of your feet to raise heels as high as possible, achieving full ankle plantarflexion
✓Squeeze calves hard at the top position for 1-2 seconds before slowly lowering
✓Lower heels below the platform level to achieve a full stretch in the bottom position
✓Keep your core engaged and torso upright throughout the movement without bouncing

Common Mistakes

  • •Bouncing at the bottom instead of controlling the eccentric and using a full stretch
  • •Using momentum or rocking the torso rather than isolating the calf muscles
  • •Partial range of motion by not achieving full contraction at top or full stretch at bottom
  • •Positioning weight on knees instead of lower thighs, causing discomfort and poor leverage
  • •Rushing repetitions instead of using controlled tempo for maximum muscle tension

📈 When to Progress

Progress when you can complete 4 sets of 15-20 reps with controlled tempo (2 seconds up, 1 second squeeze, 3 seconds down) while maintaining perfect form and achieving a strong burn in the soleus muscle