Seated Machine Calf Raise

How to perform the Seated Machine Calf Raise

1. Sit in the seated calf machine with the balls of the feet on the platform and the thigh pads snug above the knees.
2. The bent-knee seated position slackens the gastrocnemius and directs the load onto the soleus.
3. Release the safety lever and let the thigh pads provide the resistance across the lower thighs.
4. Lower the heels below the toes for a deep soleus stretch at the bottom of each rep.
5. Hold a genuine pause in the stretch rather than bouncing off the bottom of the range.
6. Press up to full plantarflexion, squeezing the soleus at the top before lowering slowly.

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

Common mistakes

• •Straightening the knees to bring the gastrocnemius back in and reduce the soleus focus.
• •Bouncing the pads off the bottom instead of pausing in the deep stretch.
• •Doing short reps that never reach a full stretch or a full plantarflexion squeeze.
• •Letting the heels drop only a little rather than well below the toes.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Standing Calf Raise

Calves · Bodyweight

Seated Calf Raise

Calves · Dumbbell

Leg Press Calf Raise

Calves · Machine

Smith Machine Calf Raise

Calves · Machine

Single-Leg Calf Raise

Calves · Bodyweight