Seated Calf Raise
Seated Calf Raise trades complexity for control through the whole range, and it works before or after your main squat.
How to do Seated Calf Raise
- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
- Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
- Repeat for the recommended amount of repetitions.
Seated Calf Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add one plate only when the full range stays smooth.
Common Seated Calf Raise Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Seated Calf Raise
Seated Calf Raise — Frequently Asked Questions
How do you do the Seated Calf Raise?
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Seated Calf Raise work?
The Seated Calf Raise primarily targets the calves. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Seated Calf Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Seated Calf Raise good for beginners?
Yes. The Seated Calf Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
