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Seated calf raise

The seated calf raise works your calves. Start with 2 to 3 sets of 10 to 15 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 10 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Deep stretch, full rise
  2. Tip 2Pause at the bottom and top
  3. Tip 3Press through your big toe

Where you should feel it

In your calves, mostly the lower, deeper part, the soleus. With your knees bent, the upper calf helps less.

Main muscles
Soleus
Also working
Gastrocnemius

How to do it

  1. Sit in the machine, place the balls of your feet on the platform with your heels hanging off and set the pad snug on your thighs, close to your knees.

  2. Lift your heels a little to release the safety and hold the handles.

  3. Lower your heels slowly until you feel your calves stretch and hold for 1 second at the bottom.

  4. Rise as high as you can, pressing through the base of your big toe, and hold for 1 second at the top. Reset the safety at the end.

Common mistakes

  • Mistake

    Short, fast reps, bouncing in the middle of the range.

    How to fix it

    Use the full range: heels all the way down, pause, then rise all the way up.

  • Mistake

    Pushing the pad up with your hands or rocking your torso back.

    How to fix it

    Your hands just hold the handles and your torso stays still. If you can't rise without help, lower the weight.

  • Mistake

    Your feet roll out at the top and the weight shifts to your little toes.

    How to fix it

    Keep your feet straight and the weight on the base of your big toe from start to finish.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15345 to 90 s
Muscle and definition2 to 410 to 201 to 245 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Seated with dumbbells

    Seated on a bench with the balls of your feet on a step and a dumbbell on each thigh, near your knees.

  • Seated in the Smith machine

    Seated on a bench under the Smith bar, with the padded bar across your thighs and a step under the balls of your feet.

  • Standing calf raise

    With your knees straight, the upper calf does more of the work.

  • Leg press calf raise

    Your knees stay straight and your back rests on the pad.

At home or with more support

  • At home: seated calf raise on a chair

    Seated on a sturdy chair with the balls of your feet on a step or a thick book and a dumbbell or a weighted backpack on your knees.

  • Prefer more stability? Leg press calf raise

    Prefer another fully supported option? On the leg press, seated with your back on the pad, you push the platform with just the balls of your feet.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Exercise choice

    Kinoshita M, Maeo S, et al. Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training. Front Physiol. 2023;14:1272106.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026