Seated Calf Raise

Seated Calf Raise — Overview
The seated calf raise is a lower leg isolation exercise designed to specifically target the soleus muscle, which lies underneath the more visible gastrocnemius. Unlike standing calf raises, where the knee is straight and the gastrocnemius takes a leading role, the seated position keeps the knees bent at roughly 90 degrees, placing greater emphasis on the soleus. This muscle is highly endurance-oriented and plays a key role in stabilizing the ankle, absorbing impact during walking or running, and assisting in propelling the body forward.

Developing soleus strength offers benefits that extend beyond appearance. Strong calves help the lower leg tolerate greater loads, which is valuable for athletes, weightlifters, and anyone engaged in activities that involve repeated ankle flexion. By improving the load capacity of the soleus and associated structures, the seated calf raise may reduce the likelihood of Achilles tendon issues, especially in individuals who run, jump, or perform explosive lower-body training.

In addition to injury prevention, this exercise can enhance performance in compound lifts such as squats and deadlifts. The soleus contributes to ankle stiffness, allowing for more efficient force transfer from the ground through the legs. This stability not only improves lifting mechanics but also supports balance and agility in sports and daily activities.

Regular inclusion of seated calf raises can help correct muscular imbalances, improve walking and running economy, and provide better shock absorption during impact-based movements. Whether for athletic performance, functional strength, or joint health, the seated calf raise is a simple yet highly effective addition to a lower-body training routine.

Goal	Stronger, more durable calves with emphasis on the soleus
Primary muscle	Soleus (gastrocnemius assists)
Frequency	2–3×/week
Reps	8–15 strength/size; 15–25 endurance
Tempo	1s up • 1s hold • 2–3s down

Why they are important
The soleus is highly fatigue resistant and works anytime you stand or move. Building it improves balance, stair control, and the “ankle stiffness” needed to transmit force during athletic moves and heavy lower-body training.

Set-up: machine
Seat height lets the thigh pad contact the lower thighs without pinching. Balls of feet on platform, heels free. Knees bent ~90 degrees. Neutral spine. Unrack by pressing through the forefoot to lift slightly.

Set-up: plate on knees
Sit on a bench with a block or plate under the forefoot so the heel can drop. Place a weight plate across the lower thighs near the knees and hold it steady. Knees near 90 degrees.

Method (both options)

From a controlled stretch, press the balls of the feet down and raise the heels as high as possible.

Pause at the top for about one second. Make the top position tall and solid.

Lower slowly for 2–3 seconds to a comfortable stretch without collapsing the arch.

Keep knee bend fixed; no bouncing at the bottom.

Form cues
Big toe and second toe stay heavy to prevent rolling outward. Ankles track with the knees. Ribcage stacked, eyes forward. Smooth tempo; don’t jerk the pad or the plate.

Muscles worked
Primary: soleus. Secondary: gastrocnemius, tibialis posterior, and foot intrinsics for arch support.

Programming
Perform 3–5 working sets. Rest 60–90 seconds. Progress by adding small weight jumps or extra reps while keeping the same range and pauses. Single-leg sets help close right-left gaps.

Range tips
Use a foot block so the heel can drop below the forefoot. Aim for full height at the top. If the ankle wobbles or the arch collapses, shorten the range slightly and rebuild control.

Common mistakes
Half reps with no top pause; bouncing at the bottom; rolling to the outer edge of the foot; letting the weight slide up the thighs during plate-on-knees sets; loading so heavy the heels barely move.

What to expect
Deep burn by set two or three and delayed soreness 24–48 hours, often low in the calf. With steady practice, walking and stairs feel easier, and heavy lower-body lifts feel more stable.

Variations
Single-leg; 1½-reps (top-half + full rep); long top-position holds (10–20 seconds) at the end of a set.

Helpful references
Exercise reference: seated calf raise
Soleus anatomy