# Seated Calf Raise

A machine calf exercise targeting the soleus with secondary gastrocnemius involvement. Useful for building lower-leg size and a stronger push-off.

- Beginner · Isolation
- Equipment: Seated calf raise machine
- HD video: https://media.seto.fit/exercises/seated-calf-machine/video/male.mp4
- HTML: https://seto.fit/exercises/seated-calf-raise/

## Muscles worked

- Calves: 10/10

## How to do the Seated Calf Raise

1. Sit on the machine, securing your thighs under the pads and placing your feet on the platform.
2. Position your feet so your heels can lower freely, focusing on the ball of your foot.
3. Slowly lower your heels until you reach a deep calf stretch at the bottom.
4. Drive through the balls of your feet to raise your heels as high as possible.

### Full technique — 6 steps

1. Sit in the machine with thighs secured under the pads and feet on the platform.
2. Place the balls of your feet on the edge so your heels can drop freely.
3. Release the safety handles and start with your heels raised under the load.
4. Lower your heels until you reach a deep calf stretch at the bottom.
5. Drive through the balls of your feet to raise your heels as high as possible.
6. Finish on your toes before lowering into the next rep.

## Common mistakes

- Using short partial reps
- Bouncing out of the bottom
- Letting knees lift the pads
- Feet placed too deep on platform

## Form cues

- Use the footplate edge
- Drop heels fully
- Rise onto big toe
- Keep knees bent

## How much to do

- **Muscle growth** (best fit): 3–5 sets of 8–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–4 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

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

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Landmine Calf Raise](https://seto.fit/exercises/landmine-calf-raise/), [Seated Barbell Calf Raise](https://seto.fit/exercises/seated-barbell-calf-raise/)
- **Dumbbells**: [Single Leg Dumbbell Seated Calf Raise](https://seto.fit/exercises/single-leg-dumbbell-seated-calf-raise/), [Dumbbell Single Leg Calf Raise](https://seto.fit/exercises/dumbbell-calf-raise-single/)
- **Kettlebell**: [Kettlebell Calf Raise](https://seto.fit/exercises/kettlebell-calf-raise/), [Kettlebell Seated Calf Raise](https://seto.fit/exercises/kettlebell-seated-calf-raise/)
- **No equipment**: [Donkey Calf Raise](https://seto.fit/exercises/donkey-calf-raise/), [Wall Supported Calf Raise](https://seto.fit/exercises/wall-supported-calf-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Seated Calf Raise — Beginner**
- Harder: [Smith Machine Calf Raise](https://seto.fit/exercises/smith-machine-calf-raise/) — Beginner
- Harder: [Standing Calf Raise](https://seto.fit/exercises/standing-calf-raise/) — Beginner

## Quick answers

### What muscles does the Seated Calf Raise work?

Primary: Calves 10/10.

### When should I do the Seated Calf Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Seated Calf Raise?

Muscle growth: 3–5 sets of 8–15 reps, rest 1 min 15 s, 2 reps in reserve. Endurance: 2–4 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Seated Calf Raise?

Barbell: Landmine Calf Raise, Seated Barbell Calf Raise. Dumbbells: Single Leg Dumbbell Seated Calf Raise, Dumbbell Single Leg Calf Raise. Kettlebell: Kettlebell Calf Raise, Kettlebell Seated Calf Raise. No equipment: Donkey Calf Raise, Wall Supported Calf Raise.

### What is a harder version of the Seated Calf Raise?

Smith Machine Calf Raise (Beginner), Standing Calf Raise (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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