Machine Seated Calf Raise
Auto DetectedA machine-based isolation exercise targeting the soleus and gastrocnemius muscles to build calf strength and hypertrophy; performed seated with knees bent for focused lower leg work.
About Exercise
Equipment
Seated Calf Raise Machine, Plates
Difficulty
1/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
7
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
Calves
7/10Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the seated calf raise machine with thighs secured under the pad and knees bent at 90 degrees. Place balls of feet on the platform with heels hanging off, toes forward and hip-width apart.
- Load weight plates onto the machine.
- Grip handles and release the safety lever by pressing through your toes.
- Inhale and slowly lower your heels below the platform level for a deep stretch.
- Pause briefly at the bottom to feel the calf stretch.
- Exhale and push through the balls of your feet to raise heels as high as possible.
- Squeeze calves at the top for one second.
- Lower controlled to repeat, then re-engage safety after set.
Coaching Tips
Form Cues
- Keep knees bent at 90 degrees
- Push through balls of feet
- Maintain straight back
- Squeeze at top
- Control the descent
- Avoid bouncing
Breathing
Inhale during the lowering phase and exhale forcefully as you raise your heels.
Tempo
2-1-2
Range of Motion
Lower heels to maximum dorsiflexion below platform level, then raise to full ankle extension where calves are fully contracted.
Safety
Safety Notes
- Warm up calves before starting
- Use controlled movements to protect Achilles tendon
- Ensure full but comfortable stretch without overstretching
- Start with light weight to master form
- Engage machine safety before loading or unloading
- Avoid if acute Achilles or ankle injury present
Spotting
Spotting not required; machine provides stability. Use safeties for heavy loads.
Common Mistakes
- Using momentum or bouncing at bottom
- Incomplete range of motion
- Allowing ankles to roll inward or outward
- Poor posture with rounded back
- Excessive weight compromising form
When to Avoid
- Achilles tendonitis
- Acute ankle sprain
- Lower back pain if posture poor
Flexibility Needed
- Adequate ankle dorsiflexion for full stretch
Build Up First
- Basic understanding of calf raises
Also known as
Seated Calf Raise Machine, Seated Machine Calf Raise
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Machine Seated Single-Leg Calf Raise
Seated Calf Raise Machine
Calves
Weighted Seated Calf Raise
Seated Calf Raise Machine
Calves
Smith Machine Seated Calf Raise
Smith Machine
Calves
Hack Squat Calf Raise
Hack Squat Machine, Plates
Calves
Dumbbell Seated Calf Raise
Dumbbells
Calves
Dumbbell Seated Calf Raise
Dumbbells
Calves
Smith Machine Calf Raise
Smith Machine
Calves
Kettlebell Seated Calf Raise
Kettlebell
Calves
Machine Standing Calf Raise
Standing Calf Raise Machine
Calves
Barbell Standing Calf Raise
Barbell, Plates
Calves
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
