Seated Calf Raise

With the knee bent it emphasises the soleus; complements the standing calf raise.

• Isolation
• Machine
• Beginner

How to do it

• Knee at 90° to isolate the soleus
• Full range with a pause in the stretch
• Higher reps (12–20) work well here
• Stay in control, do not bounce

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR (emphasises the soleus)

Tempo: Lift for 1 s, squeeze 1 s, lower 2–3 s into a deep stretch

Common mistakes

• Doing fast little bounces with no tension
• Not lowering into a full stretch
• Placing your knee too far from the support

Muscles worked

Primary

• Calves

Alternatives

• Standing Calf Raise