Legs Seated calf raise machine or plates + dumbbell Beginner Soleus

Seated Calf Raise

The seated calf raise trains the soleus — a deep calf muscle that responds to loaded knee-bent positions and is responsible for a large portion of lower leg mass. Standing calf raises don't adequately target it.

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Form Guide

Step-by-step: Seated Calf Raise

  1. 1Sit with knees bent to 90 degrees. Load pads rest on your lower thighs, just above the knee.
  2. 2Drive up through the balls of your feet to full plantar flexion.
  3. 3Pause for a moment at the bottom in a full stretch before the next rep.
  4. 4Full range of motion — all the way down, all the way up.
Common Mistakes

What most people get wrong

Programming

How to program the Seated Calf Raise

3–4 sets of 12–20 reps. Calves respond to high volume and full range of motion. Train them 3x per week at minimum if growth is a priority. Both seated and standing variations should be included.
Alternatives

Exercises to swap in

Standing Calf Raise
Gastrocnemius · Beginner
FAQ

Frequently asked questions

Primary muscles: Soleus. Secondary muscles: Gastrocnemius.
Seated calf raise machine or plates + dumbbell
Good alternatives include: Standing Calf Raise, donkey-calf-raise, single-leg-calf-raise.
Yes — the Seated Calf Raise is a beginner-friendly exercise. Focus on form over load when starting.
Your coach knows the Seated Calf Raise TrainSMS includes this exercise in the programs that need it — automatically, based on your goal and equipment.
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