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Weighted Seated Calf Raise
A seated isolation exercise using a machine or weights on knees that targets the soleus for calf strength and hypertrophy; builds endurance and lower leg stability.
About Exercise
Equipment
Seated Calf Raise Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
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 knees bent at 90 degrees. Place balls of feet on the footplate, heels hanging off, and secure thigh pad above knees.
- Lower heels slowly below platform level for a full stretch.
- Push through balls of feet to raise heels as high as possible.
- Squeeze calves at the top for 1 second.
- Lower heels with control back to stretch.
- Repeat for reps while keeping back straight.
- Re-engage safety lever after set.
Coaching Tips
Form Cues
- Drive through toes
- Squeeze at top
- Keep knees fixed
- Control the descent
- Neutral spine
- Full stretch below
Breathing
Inhale as you lower your heels; exhale as you raise them and brace your core.
Tempo
3-1-2
Range of Motion
Lower heels until stretched below toes; raise until ankles fully extended.
Safety
Safety Notes
- Avoid if acute Achilles tendonitis
- Start light to master form
- Secure weights firmly
- Stop if knee or ankle pain
- Keep alignment straight
Spotting
Not typically needed; use machine safeties or have partner assist with weight placement.
Common Mistakes
- Bouncing on descent
- Partial range of motion
- Arching back
- Weights sliding off knees
- Toes flaring out
- Momentum lifting
When to Avoid
- Achilles tendon issues
- Recent ankle sprain
- Knee joint instability
Flexibility Needed
- Adequate ankle dorsiflexion for stretch
- Hip and knee flexion comfort
Build Up First
- Basic understanding of plantar flexion
- Ability to sit stably with weights
Also known as
Seated Soleus Raise, Machine Calf Raise, Weighted Heel Raise
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