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Exercise

Seated Calf Raise

Also known as: seated calf, soleus raise, seated calves, lever seated calf raise

Seated Calf Raise — position 1Seated Calf Raise — position 2

Seated Calf Raise is a isolation exercise for the calves. Main target: soleus. Also works: medial gastrocnemius. Equipment: machine.

EquipmentMachine
TypeIsolation
MovementPush
CategoryStrength

Muscles worked

Muscles worked in the Seated Calf Raise: primary in bright, secondary in light
Primary
Soleus
Secondary
Medial gastrocnemius

How to do it

  1. Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off.
  2. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
  3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
  4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
  5. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
  6. Repeat for the recommended amount of repetitions.

Used in these programs

5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym

Similar exercises

Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Calf Press On The Leg Press Machine
Machine
Medial gastrocnemiusLateral gastrocnemius
Hack Machine Calf Raise
Machine
Medial gastrocnemiusLateral gastrocnemius
Machine Calf Press
Machine
Medial gastrocnemiusLateral gastrocnemius
Rotary Calf Machine
Machine
Medial gastrocnemiusLateral gastrocnemius

Alternatives with other equipment

Barbell Seated Calf Raise
Barbell
Soleus
Dumbbell Seated One-Leg Calf Raise
Dumbbell
Soleus
Smith Machine Seated Calf Raise
Smith machine
Soleus
Standing Soleus And Achilles Stretch
Bodyweight
Soleus
Posterior Tibialis Stretch
Other
Soleus
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
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