The seated calf raise may not seem as exciting as the big compound lifts, but this machine-based exercise is ideal to develop full, powerful lower legs. Whether you want ankle support, larger calf muscles, or better lower-body power, the seated calf raise works a major muscle that standing versions frequently overlook: the soleus. 

This guide explains how to complete seated calf raises with proper technique, points out the underappreciated advantages of integrating them into your training, reveals popular slip-ups that slows development, and provides expert advice to help you take advantage of every rep.

How to perform the Seated Calf Raises (Video):

Seated Calf Raise: How To

1. Sit on a seated calf raise machine and sit with the balls of your feet on the platform while your heels hang low. Place the knee pad so it is comfortable and secure just above your knees.
2. Start in the fully stretched position: lower your heels as far as you can.
3. Push through the balls of your feet and lift your heels as high as you can. At the peak, hold and squeeze your calves tight.
4. Reverse the entire process, and lower your heels back down to the starting position in a slow and controlled manner, feel the DEEP stretch.
5. Keep your hands on the handles or the edge of the seat for support, and ensure you keep your knees bent throughout so the soleus works in isolation.

Note: If the movement doesn’t feel natural, change your foot position slightly or lighten the load. When you are properly aligned, your joints are supported and the right muscles are working.

Seated Calf Raise: Benefits

• Isolation of the Soleus Muscle; Seated calf raises hit the soleus — the calf muscle that sits underneath the more visible gastrocnemius. Unlike standing calf raises, the seated version puts less focus on the gastrocnemius because your knees are bent, which shortens that muscle and makes it less involved. That’s why seated calf raises are so useful: they make sure you’re training the whole lower leg, not just the parts you can see.

• Improved Ankle Stability and Balance; A strong soleus is super important for keeping your ankles stable — especially when you’re running, walking, or doing any kind of sport. Since both athletes and older adults are more likely to get ankle injuries, seated calf raises become even more important to help prevent that.

• Enhanced Endurance and Athletic Performance; The soleus is packed with slow-twitch muscle fibers, which means it’s built for endurance. Training it helps you last longer and feel less tired during activities that really work the lower legs, like running or hiking.

• Increased Lower-Leg Fullness; Seated calf raises help build size and shape in the lower part of your calves, especially by hitting the soleus. While standing versions mostly target the upper, more visible part (the gastrocnemius), seated ones fill out the lower leg and add overall thickness.

• Improved Joint Mobility; When your calves contract and relax, they help push blood back up to the heart and keep things flowing. That muscle-pumping action can reduce swelling and boost circulation — super helpful if you’re sitting a lot during the day. It also keeps your ankles and joints moving better.

Seated Calf Raise: Mistakes to Avoid

Using Too Much Weight Too Soon

A common mistake is jumping to heavy weights before you’ve nailed the form. Going too heavy too soon can mess with your range of motion and increase the risk of injury. Start light, focus on control, and really feel the muscle working.

Shortening the Range of Motion

Don’t skip the stretch at the bottom or the full squeeze at the top. Limiting your range means limiting your gains. Drop your heels fully, then rise onto your toes to maximize fiber recruitment.

Bouncing or Rushing Reps

Quick, jerky reps rely on momentum. The soleus is best stimulated by time under tension. Try and resist downwards for a good 2–3 seconds and give a good pause at the bottom and top.

Improper Foot Placement

Make sure the balls of your feet, not your toes — are on the platform. If your feet are too far forward, you’ll lose power and might even slip. Keep them centered so you can push through the movement more effectively.

Neglecting Progressive Overload

If you’re doing the same reps with the same weight week in, week out, you’ll stall. Like everything else, you’ll have to progressively overload to make your calves grow.

Expert Training Tips

• Focus on Eccentric Control; It’s the eccentric (lowering) phase of the seated calf raise that’s the “money maker” for muscle building and durability. Lower your heels back down to the ground for a slow count of 2–3 seconds. This tension from stretching leads to muscle-fiber activation and microtrauma — both necessary for strength and size.
• Hit the Soleus With Volume and Frequency; Since the soleus consists of mostly slow-twitch fibers, it loves higher repetitions and more frequent recruitment. Perform 2–3 sessions each week and go heavy, for 6–10 reps per set. Don’t shy away from using this as a finisher directly following leg day or a cardio workout.
• Max Squeeze Top Hold; At the top of each rep, pause for 1 second and contract the calves.