Seated Calf Raise

A beginner strength exercise for the calves, done with a machine.

Main muscles: Calves
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Push

How to do the Seated Calf Raise

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Calf Raise

Questions

What muscles does the Seated Calf Raise work?

Mainly the calves.

Is the Seated Calf Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Calf Raise?

Good alternatives that train the calves: Calf Press, Calf Press On The Leg Press Machine, Smith Machine Calf Raise or Smith Machine Reverse Calf Raises.

How many sets and reps of the Seated Calf Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).