The seated calf raise lifts your heels with your knees bent: the gastrocnemius switches off and the soleus underneath does the work.
1Starting positionStart2End positionFinish
Setup
Sit in the machine with the pads on your lower thighs and the balls of your feet on the platform edge. Drop your heels as low as you can, then rise all the way up. Pause at the bottom and the top.
Execution
Sit down, toes on the platform, thighs under the pad — starting position.
Inhale and lower your heels until you feel a stretch in your calves.
Exhale and rise onto your toes as high as you can, holding for a second.
Common mistakes
Bouncing at the bottom — hold the stretch for a second.
Short range — heels all the way down and all the way up.
Pushing the pad with your hands — hands rest, calves work.
Only low reps with heavy weight — calves like 15–20 reps too.
Alternatives
Equipment taken or the movement doesn't suit you — try Standing Calf Raise, Calf Press on the Leg Press, Barbell Seated Calf Raise. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
