How to Do Seated Calf Raise
Step-by-step instructions, muscles worked and workouts that use the seated calf raise.
| Main muscles | Calves |
| Also works | — |
| Equipment | Machine |
| Level | Beginner |
| Type | Strength |
How to do it
- 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.
- 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.
- Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- 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.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Gym Legs Workout for Intermediate6 exercises · about 47 min · GymGym Lower Body Workout for Intermediate6 exercises · about 47 min · Gym
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Gear for this exercise
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