Seated calf raises are a resistance exercise performed while seated that specifically targets the muscles of the lower leg. This movement involves pushing the balls of the feet down against resistance while the knees remain bent at roughly a 90-degree angle. The specialized equipment, typically a lever-based machine, places a padded bar across the thighs to load the calves in this distinct, seated position. This exercise strengthens the muscles responsible for pushing off the ground, contributing to both movement and stability.
Targeted Muscle Group and Biomechanics
The calf is composed of two primary muscles: the larger gastrocnemius and the deeper soleus muscle. The soleus sits beneath the gastrocnemius, and the two muscles merge into the Achilles tendon, which connects to the heel bone. The difference in how these two muscles cross the joints is the main reason the seated calf raise exists.
The gastrocnemius is a biarticular muscle, meaning it crosses both the ankle and the knee joint. When the knee is bent, as it is during the seated calf raise, the gastrocnemius is placed in a shortened, mechanically disadvantaged position. This prevents it from generating its maximum force during the lift.
By minimizing the involvement of the gastrocnemius, the seated position effectively isolates the soleus. The soleus is a monoarticular muscle, crossing only the ankle joint, so its function is not compromised by the bent knee. This muscle contains a higher proportion of slow-twitch muscle fibers, adapted for endurance and postural support. Targeting the soleus is necessary for comprehensive lower leg development, as it plays a significant role in walking, running, and overall ankle stability.
Proper Setup and Execution
Starting the exercise involves correctly setting up the seated calf raise machine. The padded lever should be adjusted so it rests securely across the lower part of the thighs, just above the knees, with the knees bent at a right angle. Position the balls of your feet on the foot platform, allowing the heels to hang freely off the edge so a full range of motion can be achieved.
Before beginning the movement, lift the heels slightly to disengage the safety catch. The starting position involves lowering the heels as far as possible below the level of the foot platform until a deep stretch is felt in the calf. This full stretch is crucial for maximizing muscle fiber recruitment.
The lifting phase involves pushing through the balls of the feet and raising the heels as high as possible, aiming for a peak contraction at the top. Maintain equal pressure across the entire ball of the foot, avoiding rolling inward or outward onto the edges of the feet. Bouncing or using momentum to lift the weight is a common error that reduces the tension on the soleus and should be avoided.
Once the peak contraction is reached, the weight must be lowered slowly and with control. A controlled tempo, where the lowering phase takes about three seconds, ensures the muscle remains under tension. Using a weight that allows a full range of motion is more productive than lifting a heavier weight with shortened movement.
Integrating Seated Raises into Your Routine
Because the soleus is composed primarily of endurance-oriented slow-twitch fibers, it responds well to higher repetition ranges than other muscle groups. For muscle growth, a typical recommendation involves performing three to four sets with 10 to 15 repetitions. If the goal is to build muscle endurance, the rep range can be extended to 15 to 20 repetitions per set.
The soleus muscle can also tolerate a higher training frequency, meaning it may be effectively trained two to three times per week. Integrating this exercise into a workout routine is often best done after primary compound movements for the legs, such as squats or leg presses. This ensures the calves are not fatigued before the heavier lifts. A controlled execution with a focus on time under tension is what drives adaptation in this muscle.