Seated Calf Raise
Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Calves. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine · Isolation · Push
Primary muscles: Calves
How to perform Seated Calf Raise
- Step 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.
- Step 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.
- Step 3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Step 4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- Step 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.
- Step 6. Repeat for the recommended amount of repetitions.
Sample sets & reps for Seated Calf Raise
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Calves exercises
- Ankle Circles — stretch
- Anterior Tibialis-SMR — stretch
- Balance Board — other
- Barbell Seated Calf Raise — barbell
- Calf Raise On A Dumbbell — dumbbell
Want a workout that includes Seated Calf Raise and 870+ other exercises? Try the AI Planner — 2 weeks free