Seated Calf Raise
A machine based calf exercise done seated, raising the heels against resistance placed across the thighs. It isolates the calves well and suits beginners wanting a simple, controlled calf movement.
How to do the seated calf raise
- Sit on the machine with your toes on the lower part of the platform and your heels hanging off.
- Position your lower thighs under the padded lever, adjusting it to fit your height.
- Lift the lever slightly with your heels to release the safety bar, setting your starting position.
- Inhale as you slowly lower your heels until you feel a stretch through your calves.
- Exhale as you raise your heels as high as possible, squeezing the calves at the top.
- Hold the top position briefly, then repeat for the rest of your set.
Original library instructions (6 steps)
- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
- Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Bouncing at the bottom of the stretch instead of controlling the movement; slow the pace down.
- Using only a small range of motion; aim for a full stretch and a full contraction each rep.
- Letting your hands do extra work pushing on the pad; use them only to steady the lever.
- Rushing through reps without pausing at the top, which shortens the contraction.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 12 to 15 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Try pointing your toes in different directions across sets to shift the emphasis slightly across the calf.
- Hold the top contraction for a second or two before lowering, rather than rushing straight back down.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated calf raise good for beginners?
Yes. The seated machine position is stable and easy to control, which makes it a simple way to start training the calves directly.
What muscles does the seated calf raise work?
It works the calves almost exclusively, since the seated position takes the rest of the leg out of the movement.
