Seated Calf Raise

How to perform the Seated Calf Raise

1. Set up with the balls of the feet on the platform and the heels free to drop below the platform line.
2. Stand tall (or sit braced) with the toes pointing roughly straight ahead; minor toe rotation biases medial vs lateral calf heads.
3. Lower the heels under control until you feel a strong stretch in the calves.
4. Drive the heels back up by pushing through the balls of the feet, finishing on the toes with the ankles fully plantarflexed.
5. Pause briefly at the top to feel the contraction; do not bounce out of the stretch at the bottom.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Using a tiny range of motion at the top and never letting the heel drop below platform level.
• •Bouncing out of the bottom stretch instead of pausing and driving up under control.
• •Bending the knee on a "standing" calf raise so it turns into a soleus-dominant lift.
• •Going so heavy that the ankles roll inward or outward under load.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.