Seated Calf Raises:
Calf Exercise Guide

Seated calf raises will help you succeed on your journey to more muscular calves. But you must be able to perform proper calf raise technique to see results.

This page tells you all you'll need and want to know about this popular calf exercise, which is actually a variation of standing calf raises. The standing calf rais version is generally a more "complete" calf training exercise...

...Even so, there are some important benefits that come from seated calf raises -- One benefit being that you can't optimally develop your calves without it.

Despite the fact that this is supposed to be an extremely simple movement, the majority of gym-goers render it useless by unknowingly using god-awful form. So unless you know what to watch out for, you may well end up wasting your time.

Seated Calf Raises Video

The video below demonstrates how to perform proper calf raise technique.

Video credits: YouTube user "muscledogfitness"

Exercise Basics

Primary Muscle(s):	Soleus
Secondary Muscle(s):	None
Mechanics:	Isolation
Main Equipment:	Calf Raise Machine
Supplemental Equipment:	None

Seated Calf Raises Instructions

Instructions. Use the instructions below to perform this exercise with proper technique. You should also check out these seated calf raise tips to get the best results possibly.

1. Setup. Locate the seated calf raise machine, and load it with the desired weights.
   • Sit Down. This one is pretty self-explanatory.
   • Position Feet. Put the balls of your feet on the platform.
   • Adjust Pad. Make sure the pad is positioned firmly against your thighs, just above your knees.
   • Unrack. Raise your heels up to lift the weight off the pin. Then move the pin out of the way.
2. Perform the Calf Raise. Having unracked the weight, it's time to begin your set.
   • Slowly Lower. Don't simply let the weight drop straight down. The lowering phase (negative repetition) should be done in a slow and controlled fashion. The negative repetition should take approximately 2 seconds.
   • Pause at the Bottom. Pause at the bottom of the repetition for a good 1-2 seconds. This is to avoid the natural bouncing reflex ("elastic recoil") of the Achilles tendon that's enables you to cheat and lift the weight without actually stimulating the calf muscles.
   • Raise Slowly. Pressing against the platform with the balls of your feet, raise your heels up slowly. This should take about 2 seconds.
   • Pause at the Top. Upon reaching the peak of the repetition, flex your calves extra hard for about one second. Feel the burn!
   • Repeat. Repeat step two as many times as you need to. This exercise is typically done most effectively with moderate to high repetitions. I recommend starting out with about 8-12 reps per set.

Are Seated Calf Exercises Right for You?

This Exercise Is Best for Intermediate and Advanced Lifters. There is no need for pure beginners to perform any direct calf exercises. These exercises are significantly more worthwhile for intermediate and advanced lifters who have already built a foundation of muscle and strength. This is because the calves are a very minor body part that don't "deserve" any attention until you have built up the major muscle groups.

But if you have already grown out of the beginner stage, then seated calf raises are a fine exercise to add to your repertoire. As part of a smart training regimen, this and other calf exercises can force even the most stubborn calves to grow.

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