Machines · Isolation
Seated calf raise
Seated calf raise mainly works your calves.
Step by step
- Sit with toes on the platform, thighs under the pad.
- Lower your heels as far as is comfortable.
- Push up onto your toes and pause at the top.
What you should feel
A stretch and burn low in your calves; your knees should not feel pressure or pain.
Common mistake
You bounce out of the bottom; pause briefly in the stretch and lift smoothly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Works
Equipment
Machines
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing barbell calf raiseCalves
Barbell seated calf raiseCalves
Standing dumbbell calf raiseCalves
Seated single-leg dumbbell calf raiseCalves
Band calf raiseCalvesBody weightSingle-leg calf raiseCalvesQuestions
What muscles does the seated calf raise work?
Seated calf raise mainly works your calves.
Can I do the seated calf raise at home?
Not easily, it needs this: machines. At home, try instead: standing dumbbell calf raise, seated single-leg dumbbell calf raise, and band calf raise.
How many sets and reps of the seated calf raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free