Seated Calf Raise
A bent-knee calf raise that emphasises the soleus, the deeper calf muscle that standing raises train less. Important for full lower-leg development.
Muscle activation
- Calves100%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit with the balls of your feet on the platform edge and heels hanging off.
2. Mid-rep
Pause briefly at the bottom without bouncing.
3. End of the movement
Push through the balls of the feet to raise the heels as high as possible.
4. Common mistake
Bouncing out of the bottom
Ways to do it
Calf raise on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit with the balls of your feet on the platform edge and heels hanging off.
- 2Lower the knee pad snugly onto your lower thighs.
- 3Lift slightly to release the safety lever.
Execution
- 1Lower your heels slowly into a deep stretch.
- 2Pause briefly at the bottom without bouncing.
- 3Push through the balls of the feet to raise the heels as high as possible.
- 4Squeeze at the top for a moment.
Breathing
Breathe steadily — out as you rise, in as you lower.
Tempo
2-2-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Calves
Key form cues
- Full stretch
- Pause at the bottom
- Up onto big toes
- No bouncing
Common mistakes
Bouncing out of the bottom
Hold the stretch for about two seconds each rep.
Half reps with heavy loads
Lighten the load and use the full range.
Rolling onto the outer edge of the foot
Push through the big and second toes.
Range of motion
From a deep heel drop below the platform to full ankle extension.
Variations
Easier
Seated dumbbell-on-knee calf raise
Harder
Seated calf raise with 1½ reps
At home
Seated calf raise with a backpack on the knees
Machine / cable
Leg press calf raise