Calves · Isolation

Seated Calf Raise

A seated raise with bent knees that emphasizes the soleus.

MAIN MUSCLE
Soleus
ALSO WORKS
Calves
EQUIPMENT
Machine
LEVEL
Beginner
REPS
12-20
TEMPO
2-2-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with the pad on the lower thighs and balls of the feet on the platform.

  2. Release the safety.

  3. Lower the heels to a full stretch.

  4. Push up onto the toes and squeeze.

COMMON MISTAKES

  • Bouncing at the bottom; pause in the stretch for a second.
  • Rolling to the outside of the foot; press through the big toe.

TIPS

  • Use a full range: deep stretch at the bottom, high squeeze at the top.

QUESTIONS

Which muscles does Seated Calf Raise work?

The main muscle is Soleus. It also works Calves.

How many reps should I do?

FORGE suggests 12-20 reps for Seated Calf Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Seated Calf Raise?

These train the same muscles: Standing Calf Raise, Leg Press Calf Raise, Single-Leg Dumbbell Calf Raise.