Machine Seated Calf Raises
Seated machine calf raise — soleus emphasis through the bent-knee position, accessible loading.
Level: Beginner
Primary: Calves
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Basketball Running Soccer Swimming Volleyball
Target muscles
The soleus underneath the gastrocnemius is the primary target — the bent-knee position puts the gastroc at slack length. The intrinsic foot muscles stabilize. The fixed path makes loading straightforward.
How to perform
Setup
Sit in the seated calf raise machine with the pads resting on the lower thighs, just above the knees. Balls of the feet on the platform.
Execution
Push up onto the toes as high as possible. Hold briefly at peak. Slowly lower the heels for a full stretch.
Common mistakes
- Cutting the bottom stretch.
- Bouncing.
- Going too heavy.
- Letting the feet roll.
- Skipping peak contraction.
Progressions and regressions
Regress to bodyweight seated calf raises. To progress, increase load, work pause reps.
Programming notes
Soleus accessory. 3-4 sets of 12-20 reps, two or three times a week.
