Seated Calf Raise
Ankle, bodyweight, calves
The seated calf raise lifts the heels while you sit with a weight resting on the knees. With the knee bent, it puts more of the work on the soleus, the deeper calf muscle. It suits anyone who wants stronger calves beside standing calf raises.
Setting up
- Sit on a bench with the feet flat and the knees bent at about 90 degrees.
- Rest a weight on the knees, such as a block, a plate or a dumbbell.
- Place the balls of the feet on a low step if you have one.
How to do a seated calf raise
- Press through the balls of the feet and lift the heels as high as you can.
- Hold the top for a moment.
- Lower the heels slowly.
- Start the next rep without bouncing.
Breathing. Breathe out as you rise and breathe in as you lower.
Muscles worked
- Mainly
- Calves
Common mistakes
- Bouncing at the bottom. Quick bounces let the tendons do the work, so pause and lower slowly.
- Rolling onto the little toes. The ankle should stay straight, so press through the big toe and ball of the foot.
- Cutting the range short. Small reps miss most of the work, so rise as high and lower as far as you can.
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