Seated Calf Raise
Seated Calf Raise is a strength – plantar flexion with bent knees exercise involving Soleus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Soleus
- Secondary muscles
- Gastrocnemius
- Exercise type
- Strength – plantar flexion with bent knees
Exercise technique
- Seat
Adjust the seat so your knees form approximately right angles.
- Pad
Position the thigh pad just behind your knees.
- Feet
Place your forefeet on the platform with your heels free.
- Raise
Maintain knee angle and raise your heels as far as you can control.
- Pause
Briefly pause at the top with your ankles aligned.
- Lower
Slowly lower your heels and receive the weight without bouncing.
- Finish
Secure the load in its safety position before leaving the pad.
Key technique points
- Keep pad pressure on your thighs.
- Do not slide your forefeet off the platform.
- Do not let your knees collapse together.
- Generate heel movement from your ankles.
- Use the bottom stretch without forcing it.
- Do not lift the load with your hands.
Common mistakes
Pulling the pads with the hands
Do not reduce calf loading through upper-body assistance.
Bouncing the heels
Do not rebound quickly from the bottom and lose muscular control.
Turning the feet
Do not continually change forefoot position and twist your ankles during repetitions.
Putting pads on the kneecaps
Do not concentrate load on the front of the joint instead of the thighs.
Using a short range
Do not move your heels only a few millimeters and abandon your controlled range.
Extending the knees
Do not turn the seated variation into a leg press.
Frequently asked questions
Seated Calf Raise: why is “Pulling the pads with the hands” a mistake?
Do not reduce calf loading through upper-body assistance.
Seated Calf Raise: why is “Bouncing the heels” a mistake?
Do not rebound quickly from the bottom and lose muscular control.
Seated Calf Raise: why is “Turning the feet” a mistake?
Do not continually change forefoot position and twist your ankles during repetitions.
Seated Calf Raise: why is “Putting pads on the kneecaps” a mistake?
Do not concentrate load on the front of the joint instead of the thighs.
Seated Calf Raise: why is “Using a short range” a mistake?
Do not move your heels only a few millimeters and abandon your controlled range.
Seated Calf Raise: why is “Extending the knees” a mistake?
Do not turn the seated variation into a leg press.
What should I focus on when doing Seated Calf Raise?
Keep pad pressure on your thighs. Do not slide your forefeet off the platform. Do not let your knees collapse together. Generate heel movement from your ankles. Use the bottom stretch without forcing it. Do not lift the load with your hands.
Related exercises
- Knee-to-wall Ankle Mobilization
- Bent-knee Calf Stretch
- Ankle Circles
- Balance Board
- Barbell Seated Calf Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.