Seated Calf Raise

STRENGTHBEGINNERMachineForce: PushType: Isolation

Preparation: setup of the seated calf raise

1
Sit on the seated calf raise machine and place the balls of your feet on the platform with your knees under the pad.
2
Adjust the knee pad so it fits snugly on your lower thighs.
3
Release the safety bar and lower your heels as far as possible to achieve a full calf stretch.
4
Press through the balls of your feet to raise your heels as high as possible, contracting the calves.
5
Hold the peak contraction for 1-2 seconds, then lower slowly back to the stretched position.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 15-20 reps	Form mastery, neural adaptation
Intermediate	4 sets of 15-20 reps	Hypertrophy, moderate loading
Advanced	5 sets of 15-25 reps	Strength, high intensity/volume

Calves

Abdominals

Specifically targets the soleus muscle, which sits beneath the gastrocnemius for fuller calf development
The bent-knee position removes the gastrocnemius from the equation, isolating the soleus
Contributes to overall calf thickness that is visible from the front and sides

The soleus is primarily slow-twitch, so use higher reps (15-25) and longer time under tension
Hold each rep at the top for 2-3 seconds and take 3 seconds to lower for maximum effect
Pair seated calf raises with standing calf raises for complete calf development