Calf Raise (Seated)
Legs
Weight & Reps
Machine
Seated calf raises target the soleus muscle (the deeper, inner calf muscle). By bending the knee, the gastrocnemius is disengaged, placing all the load on the soleus.
How to Do Calf Raise (Seated)
- Sit in the machine with the pad on your lower thighs and balls of your feet on the platform
- Let your heels drop below the platform for a full soleus stretch
- Push up through the balls of your feet as high as possible
- Hold the top position for a 1-2 second squeeze, then lower with control
Form Cues
- Sit in the machine with the pad on your lower thighs and balls of your feet on the platform
- Let your heels drop below the platform for a full soleus stretch
- Push up through the balls of your feet as high as possible
- Hold the top position for a 1-2 second squeeze, then lower with control
Common Mistakes to Avoid
- Bouncing at the bottom of the rep instead of pausing for a controlled stretch
- Using too much weight and only achieving a partial range of motion
- Rushing through reps — calves need slow, controlled movements with a full range to grow
Muscles Worked
Primary
Soleus
Secondary
Gastrocnemius
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the seated calf raise work?
Seated calf raises primarily target the soleus muscle, which lies underneath the gastrocnemius. The bent-knee position disengages the gastrocnemius, isolating the soleus.
How much should a beginner seated calf raise?
Beginners typically start at 25-55 lbs (11-25 kg) on the seated calf raise machine. Like standing calf raises, use high reps (15-25) with a pause and full range of motion.
Do I need seated calf raises if I do standing calf raises?
Yes. The soleus (targeted by seated raises) and gastrocnemius (targeted by standing raises) are separate muscles. Both contribute to calf size and function, so training both gives you fuller, more complete calf development.
Watch Form Guide on YouTube
Search for Calf Raise (Seated) tutorials
Track Calf Raise (Seated) in IronStreak
Track your Calf Raise (Seated) progress privately — all data stays on your device. No account required. Free on iOS.