The seated calf raise targets the outer part of your calf muscles and primarily works the soleus muscle, helping to broaden it. Instead of using a seated calf raise machine, you can also place weights or a barbell on your thighs.
Find more exercises for your calf muscles in the Weight Training Main section.
Execution
- Sit on the calf raise machine, place the balls of your feet on the foot platform, and position your thighs under the leg pad.
- You can hold onto the handles to reduce pressure on your thighs, but remember—the handles are not meant to pull the weight. Since this exercise is designed to train your calves, I recommend not using the handles at all if the leg pad feels comfortable.
- Lift your heels until your calf muscles are fully contracted and exhale at the top of the movement. Focus on moving slowly and with control.
- Then, lower your heels and inhale. Go down until your calves are slightly stretched, but don’t let the weight rest on your ankles.
- Repeat without bouncing or using momentum.
Advice
- You can also perform the seated calf raise with a barbell or plates placed on your thighs.
- Stretch your calves between sets and exercises to increase flexibility and prevent tightness.
- This exercise is not intended for heavy weights—choose a load that allows for 20 to 30 repetitions.
- Superset recommendation:
→ Standing Barbell Calf Raise + Seated Calf Raise
Suggestions
Calf and Leg Exercises:
The seated calf raise targets the outer part of your calf muscles and primarily works the soleus muscle, helping to broaden it. Instead of using a seated calf raise machine, you can also place weights or a barbell on your thighs.
Find more exercises for your calf muscles in the Weight Training Main section.
Execution
- Sit on the calf raise machine, place the balls of your feet on the foot platform, and position your thighs under the leg pad.
- You can hold onto the handles to reduce pressure on your thighs, but remember—the handles are not meant to pull the weight. Since this exercise is designed to train your calves, I recommend not using the handles at all if the leg pad feels comfortable.
- Lift your heels until your calf muscles are fully contracted and exhale at the top of the movement. Focus on moving slowly and with control.
- Then, lower your heels and inhale. Go down until your calves are slightly stretched, but don’t let the weight rest on your ankles.
- Repeat without bouncing or using momentum.
Advice
- You can also perform the seated calf raise with a barbell or plates placed on your thighs.
- Stretch your calves between sets and exercises to increase flexibility and prevent tightness.
- This exercise is not intended for heavy weights—choose a load that allows for 20 to 30 repetitions.
- Superset recommendation:
→ Standing Barbell Calf Raise + Seated Calf Raise
Suggestions
Calf and Leg Exercises:
