What is the difference between seated and standing calf raises?

Seated calf raises target the soleus muscle because the bent knee position reduces gastrocnemius involvement. Standing calf raises emphasize the gastrocnemius since the straight leg allows it to fully engage.

How far should I lower my heels on seated calf raises?

Lower your heels until you feel a strong stretch in your calves, typically when they drop below the level of the footplate. Avoid forcing excessive range of motion that causes pain in the Achilles tendon.

Should I point my toes in different directions for seated calf raises?

Keeping your feet parallel and pointing straight ahead targets the calves most effectively for most lifters. Angling toes in or out provides minimal benefit and can compromise ankle stability under load.

Seated Calf Raise (Machine)

The seated calf raise is a machine-based exercise that isolates the soleus muscle by raising the heels against resistance while seated with knees bent. It suits lifters at any level who want to build lower calf mass and strength in a stable, controlled position.

Muscle group: Legs
Primary muscles: calves
Equipment: Machine

Seated Calf Raise (Machine) demonstration

How to do the Seated Calf Raise (Machine)

Sit on the machine and position the balls of your feet on the footplate with your heels hanging off the edge.
Place the padded lever across your thighs just above your knees and release the safety mechanism.
Lower your heels as far as comfortable to achieve a full stretch in your calves.
Press through the balls of your feet to raise your heels as high as possible, contracting your calves at the top.
Lower your heels back down under control to the stretched position and repeat.

Form tips

Keep your knees at a 90-degree angle throughout the movement to maintain tension on the soleus rather than shifting it to the gastrocnemius.
Pause briefly at the top and bottom of each rep to maximize the stretch and contraction rather than bouncing through the range of motion.
Drive through the big toe side of the foot rather than the outside edge to keep proper alignment and prevent ankle rolling.

Common mistakes

Bouncing out of the bottom position: reduces time under tension and increases injury risk to the Achilles tendon.
Using partial range of motion: limits soleus development by not fully stretching or contracting the muscle.
Lifting the toes off the platform: shifts work away from the calves and reduces exercise effectiveness.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps with moderate weight, while strength work typically uses 4 to 5 sets of 6 to 8 reps with heavier loads.

Track the Seated Calf Raise (Machine) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

What is the difference between seated and standing calf raises?: Seated calf raises target the soleus muscle because the bent knee position reduces gastrocnemius involvement. Standing calf raises emphasize the gastrocnemius since the straight leg allows it to fully engage.
How far should I lower my heels on seated calf raises?: Lower your heels until you feel a strong stretch in your calves, typically when they drop below the level of the footplate. Avoid forcing excessive range of motion that causes pain in the Achilles tendon.
Should I point my toes in different directions for seated calf raises?: Keeping your feet parallel and pointing straight ahead targets the calves most effectively for most lifters. Angling toes in or out provides minimal benefit and can compromise ankle stability under load.

More leg exercises

All leg exercises →