Machine Seated Calf Raise
Auto DetectedA seated machine movement that isolates the calf muscles, specifically targeting the Soleus. It is highly effective for building strength and size in the lower legs.
About Exercise
Equipment
Seated Calf Raise Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Secondary Muscles
Quads
Accessory Muscles
Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapCalves
10/10Soleus
Quads
3/10Glutes
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-120 seconds • Use shorter rest times for endurance sets (15+ reps).
How to Perform
Sit on the machine and place your knees beneath the padded lever, ensuring the pad rests comfortably across your lower thighs. Place the balls of your feet on the edge of the platform, keeping your heels hanging off.
- Release the safety mechanism and allow your heels to drop slowly for a deep, full stretch.
- Drive the weight up by maximally contracting your calves (plantarflexion).
- Pause briefly at the peak contraction before starting the descent.
- Slowly lower the weight back down under control to the stretched position.
Coaching Tips
Form Cues
- Deep stretch down
- Squeeze the soleus hard
- Control the descent
- Keep the feet steady
Breathing
Inhale as you lower the weight (eccentric phase) and brace; exhale as you powerfully press up (concentric phase).
Tempo
3-0-1
Range of Motion
Lower the heels until a deep stretch is felt in the calves (maximum dorsiflexion), and raise up to full plantarflexion.
Safety
Safety Notes
- Maintain a slow, controlled tempo, especially during the negative portion.
- Ensure the knee pads are secured tightly to prevent movement.
Spotting
Not recommended; use the machine's safety mechanism or reduce the weight if you fail.
Common Mistakes
- Bouncing at the bottom to initiate the lift.
- Using excessive weight that limits range of motion.
- Allowing the knees to move significantly during the movement.
When to Avoid
- Acute Achilles tendonitis
- Severe ankle instability
Flexibility Needed
- Good passive ankle dorsiflexion
Build Up First
- Basic machine setup competency
Also known as
Seated Calf Raise, Seated Calf Press, Lever Seated Calf Raise, Horizontal Calf Machine
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