Seated Calf Raise
How to do the Seated Calf Raise
- 1
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.
- 2
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.
- 3
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- 4
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- 5
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.
- 6
Repeat for the recommended amount of repetitions.
How to program the Seated Calf Raise
Sets and reps
As an isolation movement, the Seated Calf Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Calf Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Calf Raise work?
The Seated Calf Raise primarily targets the Calves.
What equipment do I need for the Seated Calf Raise?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Seated Calf Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
