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Machine Seated Single-Leg Calf Raise
Unilateral isolation exercise on a seated calf machine targeting the soleus for calf strength and hypertrophy, emphasizing deep stretch to address lower leg imbalances.
About Exercise
Equipment
Seated Calf Raise Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Soleus, Gastrocnemius
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Sit on the seated calf raise machine with the thigh pad secured above one knee. Place the ball of your foot on the platform with heel off the edge; release the safety to load the weight.
- Lower your heel below platform level for a deep stretch.
- Push through the ball of your foot to raise your heel as high as possible.
- Squeeze your calf at the top.
- Slowly lower back to the stretch position.
- Repeat for reps then switch legs.
Coaching Tips
Form Cues
- Keep knee bent at 90 degrees.
- Push through toes.
- Squeeze at top.
- Control the descent.
Breathing
Inhale as you lower your heel; exhale as you raise it. Brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower heel until stretched below toes; raise until full ankle extension with straight knee.
Safety
Safety Notes
- Avoid if acute ankle or Achilles issues.
- Warm up calves first.
- Use controlled speed to protect tendons.
- Secure pad firmly on thigh.
Spotting
Not required; machine provides safety. Use light weight if new to form.
Common Mistakes
- Bouncing at bottom.
- Using momentum.
- Incomplete stretch.
- Knee straightening.
When to Avoid
- Acute ankle injuries
- Achilles tendon pain
- Severe foot issues
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
Build Up First
- Basic seated calf raise form
- Ability to control machine weight
Also known as
Single-Leg Seated Machine Calf Raise, One-Leg Seated Calf Raise Machine
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