How is this different from standing calf raises?

When the knees are bent, the larger gastrocnemius muscle is mechanically disadvantaged, which forces the deeper soleus muscle to do the majority of the work.

What if I do not have access to a seated machine?

You can replicate this movement by sitting on a flat bench with your feet on a block and resting a pair of dumbbells or a barbell across your knees.

How many repetitions should I perform for calf growth?

The soleus is primarily composed of slow-twitch muscle fibers, so it often responds best to higher repetition ranges between 12 and 20 reps per set.

How to Do Sitting Calf Raises: Form and Benefits

Master the sitting calf raise to isolate the soleus muscle. Follow our expert guide for proper form, common mistakes, and effective lower leg training.

How to Perform

Sit on the machine and position your toes and the balls of your feet on the lower platform with your heels hanging off.
Place your lower thighs under the padded lever and adjust it so that the pads rest snugly against your legs.
Disengage the safety bar by slightly lifting your heels and pulling the release handle.
Lower your heels slowly toward the floor until you feel a deep stretch in your calf muscles.
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 top of the movement before beginning the next controlled descent.

Common Mistakes

Using a partial range of motion by not fully lowering the heels.
Bouncing the weight at the bottom of the rep to gain momentum.
Using excessively heavy weight that causes the hips to lift off the seat.

Muscles Worked

Primary movers

Soleus

Stabilizers

Gastrocnemius
Achilles tendon
Plantaris

Related Guides

Soleus · Legs