How To Do Seated Calf Raise

Seated Calf Raise Exercise

Seated calf raises are a great isolation exercise to target primarily the soleus muscle of the calves.

The soleus muscle lies underneath the main calf muscle (gastrocnemius) and will help create a fuller appearance of the lower leg.

For those who want to grow their calf muscle, this is the move to do it.

Seated Calf Raise How To

  • While seated, place both toes on the lower portion of the platform with heels extending off.
  • Place lower thighs under the pad and adjust to suitable height.
  • Unlock the safety lever and start with calves in a stretched position at the bottom.
  • Contract both calves and raise the heels as high as possible, bringing the weight up in a smooth, controlled motion.  Hold and squeeze at the top.
  • Slowly lower the weight back to original position, hold, pause, and repeat.

Form and Technique

Perform this movement in a slow, controlled manner and do not jerk the weights up.  Allow for a slight pause and stretch before contraction.

Variations:   Standing Calf Raises, Donkey Calf Raises

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Seated Calf Raise