Seated Calf Raise

The seated calf raise is a machine-based isolation strength exercise that targets the deeper calf muscle called the soleus, with the larger gastrocnemius helping out. It builds strength and muscle in the lower legs using a bent-knee position.

Sit on the machine with your hips and back against the pad. Place the balls of your feet on the foot platform so your heels hang off the back. Slide your knees under the thigh pad and adjust it so it sits firmly on top of your lower thighs without digging in. Keep your knees bent throughout.

Let your heels drop below the platform until you feel a strong stretch in your calves. Pause briefly in the bottom position. Then press through the balls of your feet and lift your heels as high as you can. Squeeze at the top, then lower back down under control and repeat.

Breathe normally throughout the set and keep your torso steady against the pad. To make it easier, shorten the range of motion slightly. To make it harder, add a longer pause at the bottom or hold the top squeeze for an extra count.

Fault: Bouncing out of the bottom without pausing. Fix: Lower your heels until you feel a deep stretch, then pause for a moment before pressing up so the soleus does the work.

Fault: Straightening the legs during the set. Fix: Keep your knees bent throughout; this bent-knee position is what shifts the emphasis onto the soleus.

Fault: Cutting the range of motion short. Fix: Use a full stretch at the bottom and a full contraction at the top on every rep; high reps only help if each one is strict.

Fault: Letting the hips lift off the seat. Fix: Keep your back and hips pressed into the pad so the force goes through your calves instead of your upper body.