Seated Calf Raise: How To, Benefits, Alternatives & Workout

We have all seen it: big upper body, “chicken legs.” And more often than not, the calves are what make the whole thing look guilty. Most people crank out a few bouncy standing calf raises and call it a day, but that usually leaves half the calf complex undertrained.

The seated calf raise matters because it targets the soleus, the deeper calf muscle that does not get hit well when your leg is straight. If you want calves that look better and perform better, seated calf raises are a non-negotiable in most programs.

Here is what we will cover in today's article about seated calf raises:

• What is the seated calf raise?
• Muscles worked in the seated calf raise
• Benefits of the seated calf raise exercise
• Seated calf raise vs. standing calf raise: What's the difference?
• How to perform the seated calf raise
• Seated calf raise variations
• Seated calf-raise alternatives
• Programming tips for calves
• Sample calves workout plan
• Is the seated calf exercise the best calves exercise?

What is the Seated Calf Raise?

Like a biceps curl for the biceps, a seated calf raise is an isolation exercise focused on the calf muscles. Bigger movements like squats and deadlifts will do more overall for building your lower body, but isolation work is still important if you want calves that actually match the rest of your physique.

Unlike standing calf raises, the seated calf raise is performed sitting down, typically on a machine. This makes it beginner-friendly because balance is less of a factor and the setup encourages consistent reps.

Mechanically, you raise and lower your heels while your knees stay bent. That knee bend is the entire point: it shifts emphasis toward the soleus (the deeper calf muscle) instead of relying mostly on the gastrocnemius (the more visible “upper calf”).

Muscles Worked in the Seated Calf Raise

This exercise mainly targets the soleus, but the gastrocnemius will still contribute. You cannot “turn off” muscles, but you can bias where the work goes based on joint angles and setup. That is why training calves from more than one position matters.

Soleus: The soleus sits underneath the gastrocnemius and runs from below the knee down to the heel. It drives plantar flexion and helps with walking, running, and balance. Because it is heavily involved in everyday movement, it often responds well to higher-rep work and more frequent training. If you want a deeper dive, see: soleus exercises and stretches.

Gastrocnemius: The gastrocnemius has two heads and crosses both the knee and ankle joints. It is the muscle most people think of when they picture “calves,” and it tends to be more involved when the leg is straighter (standing calf work). Because it is heavily involved in sprinting and jumping, keeping it strong and mobile can help performance and resilience. See: gastrocnemius exercises and stretches.

Benefits of the Seated Calf Raise Exercise

Below are the main reasons seated calf raises deserve a spot in your routine.

1. Builds the calf muscles more completely

Most lifters overemphasize standing calf raises and underemphasize seated work. That usually means the soleus lags behind, which can limit overall calf size. Training seated calf raises helps “round out” calf development by hitting the deeper muscle that standing work often misses.

2. Supports athletic performance

The soleus and gastrocnemius work together during explosive movements. Building both can help with force production at the ankle, which matters for sprinting, jumping, and rapid changes of direction.

3. Improves lower-leg strength and balance

Stronger calves contribute to better ankle control. A more stable ankle can help the knee and hip do their jobs more efficiently in sport and in everyday movement.

4. Helps reduce injury risk when progressed responsibly

Progressive strengthening of the calves can support the Achilles tendon and improve the lower leg’s ability to handle impact from running and jumping. If you currently have Achilles pain, ease into volume and load, and consider professional guidance.

5. Easy to learn and easy to repeat

Because the machine reduces balance demands, you can focus on execution, tempo, and range of motion. This makes it a great staple for beginners and advanced lifters alike.

Seated Calf Raise vs. Standing Calf Raise: What's The Difference?

To the untrained eye, the only difference is that one is seated and one is standing. The real difference is the knee angle and which muscle gets emphasized.

The standing calf raise is performed with a straighter leg, which places more emphasis on the gastrocnemius. The seated calf raise is performed with the knee bent (often around 90 degrees), which biases the soleus.

These are not competitors. They are teammates. If you want “complete calves,” you generally want both patterns in your training week. If you have been doing only standing work for months, prioritize seated work for a while to bring the soleus up to speed. For more calf options, see: best calves exercises.

How to Perform The Seated Calf Raise

The seated calf raise is simple, but calves respond best when you treat every rep like it matters. Prioritize control, range of motion, and a consistent setup.

1. Sit down on the machine and set up with your back straight and in an upright posture.
2. Put the balls of your feet directly onto the platform leaving room for your heels to hang off the edge, and make sure your toes are pointing forward.
3. Put your thighs under the knee pad and ensure it's centered between your knees and upper thigh.
4. Place your hands on the pad and release the safety bar to begin the exercise.
5. Slowly lower your heels towards the floor as far as you can as if you are resisting the weight as your calves and ankles stretch on the way down.
6. After you have lowered down, press the balls of your feet into the plate and raise your heels until they are extended up.
7. Repeat for desired reps.

5 Common Mistakes & Form Tips:

If you've seen people in the gym performing seated calf raises then you're more than likely to have seen some common mistakes with form and technique. Below we highlighted some of the most common issues when doing seated calf raises.

1. Don't use momentum: The biggest problem with calf training is people bouncing through the reps and not controlling the exercise. Instead of moving fast, lower slowly for 3 seconds, pause at the bottom, lift with control, and squeeze at the top. This improves tension and makes the set actually productive.
2. Losing tension at the bottom: If your machine lets your heel touch the floor, do not fully relax at the bottom. Keep tension on the calf as you transition from the stretch into the lift.
3. Pressing through toes: Push through the ball of the foot, not the tips of the toes. A toe-heavy press usually shortens your range and reduces the quality of the contraction.
4. Poor posture: Do not lean back or turn it into a full-body struggle. Stay upright to keep stress where it belongs and avoid irritating your lower back.
5. Not using the full range of motion: Calves are stubborn. You need a deep stretch and a hard squeeze. If you are rushing reps, your range will shrink and your results will too.

3 Seated Calf Raise Variations

Now that we covered the main exercise you came here for, the seated calf raise, we also wanted to give you 3 variations to try in case you don't have access to a seated calf raise machine.

1. Seated dumbbell calf raise

Whether you don't have access to the seated calf machine or if it's being used by someone else (most gyms only have one), this variation is a great alternative. It also can be used to target the soleus unilaterally much easier than other variations.

1. Sit down on a bench with a dumbbell and set up a 45-pound plate on the floor. You can also use a bench with risers if you can access them.
2. Bend your legs at a 90-degree angle and place the dumbbells on top of your thighs just above your knees while holding onto them tight.
3. Slowly lower your heels under control and raise them as high as possible.
4. Repeat for desired reps.

Related: Best Dumbbell Calf Exercises

2. Barbell seated calf raise

This is another excellent variation if you can't access the seated calf raise. Based on your preference, it may be easier to control than the dumbbells. The barbell will also help you increase the load you use to train the calves during this exercise.

1. Sit on a bench with a barbell loaded with the necessary weights. Set up a 45-pound plate on the floor or something to elevate your heels.
2. Bend your legs at a 90-degree angle and place the barbell on top of your thighs just above your knees while holding onto it tight.
3. Slowly lower your heels under control and raise them as high as possible.
4. Repeat for indicated reps.

3. Smith machine seated calf raise

This is similar to the barbell seated calf raise, but the smith machine will allow you some assistance, almost like someone is spotting the exercise. It can be tricky since the smith machine is not at a perfect straight up and down the line, but for some people, the angle helps them feel the calves working even better.

1. After loading the switch machine with the necessary weights, sit on a bench. Lower the bar down to the correct position.
2. Bend your legs at a 90-degree angle and place them under the barbell above your knees. Unrack the bar to begin the exercise.
3. Slowly lower your heels under control and raise them as high as possible.
4. Repeat for indicated reps.

3 Seated Calf Raise Alternatives

For those who want to mix it up with seated calf raise alternatives give these a try!

1. Standing calf raise

If you don't have access to any of the seated calf raise options, a standing calf raise is still a great option, as it's an important part of calf training. It will primarily target the gastrocnemius, but the soleus will also get some activation.

1. Stand into the calf raise machine with your shoulders pressing into the pad. Then, stand up and unpack the machine with the balls of your feet on the plate.
2. Slowly lower your heels under control until you reach the bottom of the rep, and then slowly lift your heels by pressing the balls of your feet into the plate.
3. Repeat for desired reps.

2. Donkey calf raise

This is an excellent addition to your program as far as bodyweight leg exercises go. Of course, if you feel like Arnold, you can have someone sit on your back to add extra weight, but we don't recommend starting with that option.

1. Set up something to elevate your heels, like a plate or bench with risers. Place a bench in front of you for your upper body to lean into
2. Standing on the plate with the balls of your feet so that your heels are hanging off, lean forward and place your hands on the bench, ensuring your back is flat.
3. Keeping your back flat and legs straight, slowly lower to the bottom of the rep and then lift your heels to the top of your range of motion.
4. Repeat for desired reps.

3. Floating heel lunge calf raise

This one is a much more advanced variation, but it is an excellent addition to your program if you are an athlete. It strengthens the soleus in a deep lunge position, strengthening the entire chain of your leg, starting at the ankle and calves. Again, it is best done with body weight to start, and once you are ready, it can also be progressed with weight.

1. Set up a 45-pound plate on the floor. Get into a lunge position with your front foot on the plate, with only the balls of your feet touching the plate. Your heel should be floating off the end.
2. Lower yourself down into a lunge and hold in this position
3. Holding the lunge, slowly lower your heel as far as you can without touching the floor, and then raise your heel as high as you can without moving the rest of your lower body.
4. Repeat for desired reps.

Seated Calf Raise Programming Tips

Safety note: This content is for educational purposes and is not medical advice. If you have ongoing Achilles, ankle, or foot pain, consider working with a qualified clinician or coach.

Try to keep in mind some of the following tips next time you're at the gym.

• For strength: Add 3 sets of 6-8 reps to your lower body days and your standing calf raise routine.
• For hypertrophy: Try doing 3 sets of 10-12 reps focusing on an extra slow tempo for the eccentric and concentric.
• For endurance: Try 3 sets of 15-20 reps but make sure you do not start to use momentum and shorten your range of motion.

Because the soleus is heavily used in daily movement, many lifters tolerate slightly higher frequency. If your calves are lagging, try training them 2-3 days per week, alternating heavier sets and higher-rep sets. Just keep total volume realistic so your Achilles and feet can recover.

Sample Workout Plan

We crafted a sample leg day below and how the seated calf raise would be incorporated into it. Take a 60-90 second rest in between each set.

Is the Seated Calf Raise Exercise The Best Calves Exercise?

The seated calf raise is the best exercise for directly targeting the soleus. But the best “overall” calf training plan is not one exercise. Calves are the sum of their parts, and both the soleus and gastrocnemius need direct work to avoid imbalances and build show-and-go lower legs.

Train seated and standing variations, control your reps, and be consistent for weeks at a time. That is usually what finally gets stubborn calves to move.

Want to learn more about calf exercises? Check out our article on the 12 best calf exercises (you'll need access to a gym or various equipment for these exercises).