Primary
Calves
Secondary
Tibialis Anterior
Equipment
Machine
Difficulty
Beginner
Type
Push
See how Seated Calf Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The seated calf raise bends your knees at 90 degrees, which slackens your gastrocnemius and shifts emphasis to your soleus—the deeper calf muscle that provides most of your calf thickness when viewed from the side. For complete calf development, seated raises are essential alongside standing variations.
When to use it
Include in leg workouts to specifically target the soleus. Pair with standing calf raises for complete development.
Who it's for
All fitness levels. Essential for anyone wanting full calf development since the soleus is often undertrained.
Sit with the pad resting on your lower thighs and the balls of your feet on the platform edge. Lower your heels below the platform for a full stretch, then push up as high as possible and squeeze at the top. Use a controlled tempo throughout.
Also targets: Tibialis Anterior
Want Ely to consider Seated Calf Raise for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Sit on the seated calf raise machine with your thighs under the pads.
Place the balls of your feet on the platform with heels hanging off.
Adjust the pad height so it sits comfortably on your lower thighs.
Release the safety lever and lower your heels for a full stretch.
Push through the balls of your feet to raise your heels as high as possible.
Squeeze your calves at the top and hold briefly.
Lower with control back to the starting position.
The seated position emphasizes the soleus muscle more than standing variations.
Use a slow, controlled tempo for better muscle engagement.
Try different foot positions to target different areas of the calves.
Keep your back straight and avoid leaning forward.
Program seated calf raises alongside standing variations for complete calf development. The bent-knee position specifically targets the soleus, which standing raises miss. Use 15-20 reps since the soleus responds well to higher rep ranges.
Using momentum instead of controlled muscle contractions.
Bouncing or using momentum during the Seated Calf Raise makes the movement harder to control and can shift work away from your Calves (gastrocnemius). Use a load you can move smoothly through the intended range.
Not lowering the heels enough to get a full stretch.
Cutting the range of motion short on the Seated Calf Raise can reduce the training stimulus for your Calves (gastrocnemius). Use the largest comfortable range you can control without changing the intended setup.
Rushing through reps without pausing at the top.
Rushing through the Seated Calf Raise makes it easier to lose position and harder to keep tension on your Calves (gastrocnemius). Slow down enough to control both the lifting and lowering portions of each rep.
Placing feet too far forward or backward on the platform.
Changing your back position during the Seated Calf Raise can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All fitness levels. Essential for anyone wanting full calf development since the soleus is often undertrained.
Recommendation: 3-4 sets of 15-20 reps for growth. Rest 45-60 seconds between sets.
12-20 reps
Rest 90s-2min
8-10 reps
Rest 2-3min
20-30 reps
Rest 60s
Program seated calf raises alongside standing calf raises for complete calf development. Place them at the end of leg day or in a dedicated calf session. The soleus responds to higher volume than most muscles—8-12 sets per week of total calf work (seated + standing combined). Rep range: 15-25 for soleus emphasis. Rest 45-60 seconds. Tempo: 2s concentric, 2s pause at top, 3s eccentric, 2s pause at stretch. Progress weight when you hit 25 reps for all sets.
Calf Session (Complete Development): 1. Standing Calf Raise — 4x10-12 (60s rest) 2. Seated Calf Raise — 4x15-20 (45s rest) 3. Single-Leg Calf Raise — 2x12-15 per leg (45s rest) Total calf volume: 10 sets (gastrocnemius + soleus covered)
Want a plan that programs the Seated Calf Raise with the right sets, reps, and progression built in?
Get Your Custom PlanThis is one example of how Seated Calf Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekRest dumbbells on your thighs while seated on a bench with the balls of your feet on a step or block. Provides the same soleus stimulus as the machine version when a seated calf raise machine is unavailable. Use a towel under the dumbbells for comfort.
Perform seated raises one leg at a time. Eliminates bilateral compensation and identifies strength imbalances between calves. Uses less weight but provides more focused stimulus per leg. Excellent for correcting asymmetry.
Standing calf raises target the gastrocnemius (the visible diamond muscle) because the straight-leg position allows it to generate maximum force. Seated raises target the soleus (the deeper thickness muscle) by bending the knee and slackening the gastrocnemius. Both are essential—standing for the gastrocnemius peak, seated for overall calf size.
Leg press calf raises are performed with straight legs on the leg press platform, targeting the gastrocnemius similarly to standing raises. They allow heavy loading but provide a shorter range of motion than dedicated calf raise machines. Seated calf raises target a completely different muscle (soleus). Include both patterns for complete development.
Share your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Seated Calf Raise
Standing raises primarily target the gastrocnemius (the visible diamond muscle). Seated raises target the soleus (the deeper muscle that provides overall calf thickness). The soleus makes up 60% of calf muscle mass. Skipping seated raises leaves most of your calf underdeveloped.
Three common reasons: not enough total volume (calves need 8-12 sets per week minimum), not using full range of motion (partial reps miss the stretch stimulus), and not including seated raises (most lifters only do standing). Add seated calf raises with full range, slow tempo, and 15-25 reps. Calves respond to cumulative volume over time.
The soleus is predominantly slow-twitch, so it responds best to higher reps: 15-25 per set. Using heavy weight for low reps on seated raises is less effective because the slow-twitch fibers require longer time under tension to reach sufficient fatigue. Save heavy low-rep work for standing calf raises.
Yes. A 2-second pause at the bottom stretch position eliminates the stretch reflex (elastic energy stored in the tendon) and forces pure muscle contraction on the way up. This increases hypertrophy stimulus and strengthens the Achilles tendon. It will also reduce the weight you can use—that is expected.
Yes. Place a block or step under the balls of your feet, sit on a bench, and rest dumbbells on your knees. The mechanics are identical to the machine version. The main downside is that heavy dumbbells become uncomfortable on your thighs. A folded towel under the dumbbells helps.
The Seated Calf Raise typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.