Exercise guide
Seated Calf Raise
The Seated Calf Raise trains the calf muscles with the knees bent and the thighs secured beneath a machine pad. This position places particular emphasis on the soleus while the gastrocnemius also contributes.
Training context
Before Adding Seated Calf Raises
Adjust the thigh pad so it is secure without pressing directly onto the kneecaps. The balls of the feet should rest firmly on the platform with the heels free to move.
Turning the toes dramatically inward or outward is unnecessary and may make the ankles or knees uncomfortable. A natural foot position is appropriate.
Technique overview
Move through the ankles rather than bouncing
Release the safety while the heels are raised slightly. Lower the heels gradually to a comfortable stretch, then press through the balls of the feet to raise them. Pause briefly at the top and repeat without rebounding from the bottom.
Treat this as an overview and use a range, pace, and setup you can control.