Seated Calf Raise
A calf raise on a seated machine with the knees bent at about 90 degrees. The bent knee shifts emphasis to the soleus.
Primary muscles
- Soleus
Secondary muscles
- Calves (Gastrocnemius)
- Sets
- 3–4
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the machine with the balls of your feet on the platform and the knee pad snug on your lower thighs. Lift slightly and release the safety lever.
Lower your heels slowly until you feel a deep stretch in your calves.
Pause briefly at the bottom.
Press through the balls of your feet to raise the pad as high as possible.
Squeeze at the top, then lower under control.
Re-engage the safety lever when finished.
Breathing: Exhale as you rise, inhale as you lower.
Coaching tips
Deep stretch
Pause at the bottom
Drive through the big toe
Common mistakes
Bouncing the weight
Short partial reps
Rolling the feet outward
Safety notes
Engage the safety lever before removing your legs from the pad.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.