Why does this feel different than standing calf raises?

When the knees are bent, the gastrocnemius is mechanically disadvantaged, shifting the primary workload to the soleus muscle located underneath.

How long should I hold the stretch at the bottom?

Pausing for one to two seconds at the bottom helps dissipate elastic energy, ensuring the muscle does the work rather than the tendon.

What is the ideal repetition range for this exercise?

The soleus is primarily composed of slow-twitch fibers, so it typically responds best to higher rep ranges between 12 and 20 repetitions.

Seated Calf Raise Guide: Technique and Benefits

Master the seated calf raise to target the soleus muscle. Learn proper form, avoid common mistakes, and build lower leg strength with our expert guide.

How to Perform

Sit on the machine and place your toes on the platform with your heels hanging off the edge.
Position the padded lever over your lower thighs and secure the locking pin before releasing the weight.
Lower your heels slowly until you feel a deep stretch in the calf muscles and Achilles tendon.
Push through the balls of your feet to raise your heels as high as possible while keeping your torso stationary.
Squeeze the calf muscles at the peak of the contraction for one full count.
Lower the weight back to the starting position under complete control to finish the repetition.

Common Mistakes

Using momentum or bouncing at the bottom of the movement.
Shortening the range of motion by not dropping the heels low enough.
Placing the pads on the knees instead of the lower thighs.
Lifting the hips off the seat to assist the movement.

Muscles Worked

Primary movers

Soleus

Stabilizers

Gastrocnemius
Achilles tendon
Tibialis posterior

Related Guides

Soleus · Legs