Isolation · Beginner
Seated Calf Raise
Isolation isolation exercise using machine.
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Equipment
- Machine
- Mechanics
- Isolation
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Seated Calf Raise
Setup
Seated with knees bent under the pad -- the bent-knee position is what makes this exercise different from standing calf raises, not just a comfort choice.
Lower your heels for a full stretch, then press up onto your toes.
Keep your knees bent throughout the set -- this takes the gastrocnemius out of the movement so the soleus (the deeper calf muscle, which only crosses the ankle) does the work.
Pointing your toes in shifts emphasis to the inner calf, pointing out shifts it to the outer calf.
Common mistakes
Straightening the knees mid-set, which brings the gastrocnemius back in and defeats the point of doing this seated instead of standing.
Cutting the top or bottom range short.
Muscles worked
Primary
How the knowledge graph models this movement
Ankle plantarflexion