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Calves

Seated calf raise: how to do it right

On the seated calf machine, with your knees bent, you raise your heels against a pad. It mainly works the soleus, the muscle under the calf.

Main muscle
Calves
Also works
Soleus
Equipment
Seated calf machine
Level
Beginner
Seated calf raise: start position
Start position
Seated calf raise: end position
End position

Step by step

  1. Sit with the front of your feet on the platform and the pads on your thighs.
  2. Release the safety and let your heels drop until you feel the stretch.
  3. Raise your heels as high as you can.
  4. Lower slowly.

Tip: Pair it with the standing calf raise to work your whole lower leg.

Common mistakes

Short range

Go all the way down and all the way up.

Bouncing

Pause at the bottom.

Going fast

Control every rep.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Seated or standing?

Standing works the calf more; seated, the soleus. Do both.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

Add seated calf raise to your routine

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