The Seated Calf Raise is a safe, easy to perform isolation exercise that targets the soleus muscle of the calf.

The Seated Calf Raise Machine should be a mainstay of every calf workout because it targets the soleus muscle better than many of the other calf exercises that can be performed. 

Calf Muscle Physiology Overview

The calf muscles consist of the gastrocnemius which is the big muscle at the back of the lower leg and soleus muscle which is a smaller muscle lower down in the leg and under the gastrocnemius. 

Seated Calf Raise Overview

• Main Muscle(s) Worked: Calves, Soleus
• Other Muscles Worked: None
• Equipment: Seated Calf Raise Machine
• Mechanics Type: Isolation (An exercise that involves one joint movement).
• Force: Push (Movement away from center of body during the concentric contraction of the target muscle.
• Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle).

Target Muscles Used for Seated Calf Raise

• Soleus (the smaller calf muscle lower down in the leg and under the Gastrocnemius).

Synergist Muscles Worked When Performing Seated Calf Raise

• Gastrocnemius (the larger calf muscle at the back of the lower leg)

Stabilizers Worked When Performing Machine Seated Calf Raise

• None

Antagonist Stabilizers Worked When Performing Machine Seated Calf Raise

• None

How to Properly Perform Machine Seated Calf Raise

• Position yourself on calf raise machine, with the balls of your feet on the platform.
• Adjust the pad height and slide your thighs under pads, with pads resting just above your knees.
• Grasp handles, push legs up slightly by raising your heels.
  
• Inhale, as you lower heels by bending ankles until calves are stretched.
• Exhale, as you lift the weight while coming up on your toes until your calves are fully flexed and pause briefly.
• Repeat until failure (or desired number of times).
• Install support lever back in place.

Caution Needed Performing Machine Seated Calf Raise

If you have Achilles tendon or ankle problem, or had surgery for either, check with your doctor first before performing this exercise. Stretch before starting this exercise. One example, complete the movement a few times before adding weight.

Common Errors While Performing Machine Seated Calf Raise

• Using too much weight. This can result in the ability to hold and flex calves at top of movement. If you can not make a full extension and contraction of the calf muscles you will limit the effectiveness of the movement and limit growth. Full range of motion is an important factor for calf growth.
• Not keeping the balls of your feet on the edge of the step. Don't let your feet come forward as this makes the exercise less challenging.
• Swinging the weight up. Using body momentum to lift weight. This takes the force off the muscle and limits growth.
  
• "Bouncing" the Weight.  Keep the rep timing slow and controlled, don't "bounce". "Bouncing" takes the intensity off the muscles because you start using momentum to get the weight up. "Bouncing" can also lead to injuries.
  
• Performing the movement too fast. Keep the rep timing slow and controlled. Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.It also lowers the overall muscle load which again will derail your results.
  

Tips for Performing Machine Seated Calf Raise 

• Begin with a light weight. Practice good form and control which will allow you to have full extension and contraction of the movement. Full range of movement is important factor for calf growth.
• Keep your back straight. Head aligned with your spine which helps to prevent lower back injury and allows you to perform this exercise properly.
• Use calves only. Avoid rocking your body and using momentum to lift weight. By rocking your body you will use your body as momentum to lift the weight instead of isolating and only using the calf muscles. This will limit the calf muscle's growth.
• Quick and explosive on the upward movement. Calves are among some muscle groups that respond better with this type of movement, by allowing the calves to use more muscle fibers.
• Hold and flex your calves. Hold at top of this movement for at least a one-count. Holding and flexing will allow more blood and muscle fibers to be incorporated into the calf muscle before lowering and readying for the next lift.

Machine Seated Calf Raise Variations

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this strength exercise. Some other variations of the Seated Calf Raise include:

• Seated Barbell Calf Raise. Because you're using free weights with this exercise, it will incorporate more stabilizing muscles and force the lifting of weight equally between calves.
• Seated Dumbbell One-Leg Calf Raise. Seated Dumbbell Calf Raise allows you to alternate and isolate each calf individually .This becomes even more relevant if one calf is more underdeveloped compared to the other.
• Seated Calf Extension. The Seated Calf Extension targets the Gastrocnemius muscle which is needed for total development of the calf.
• Smith Machine Calf Raises. Smith Machine Calf Raises is another great exercise that targets the Gastrocnemius muscle that's needed in the total development of the calf.

Additional Exercises to Compliment Seated Calf Raise  

• Standing Calf Raises. This exercise works the calf muscles in the lower legs. It can be done in a Standing Calf Raise Machine or freestanding without any machine at all. If you don't have access to or don't wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. Standing Calf Raises can be done one leg at a time as well. One-legged Standing Calf Raises can be considered a more advanced variation for those who have built up some strength in the calves.
  
• Donkey Calf Raise. The Donkey Calf Raise should be a mainstay of any effective calf-building routine. The Donkey Calf Raise is a great isolation exercise for overall calf development and calf mass. It's simply one of THE best exercises for developing the calves. The reason is the strong stretch you can put on the calves at the bottom of every single rep because of how your body and legs are positioned during the exercise. It is okay to perform this exercise with either bent knees or straight knees to fully recruit the gastrocnemius muscle.
• Dumbbell Reverse Calf Raise. This is an isolated pull movement that targets the Tibias Anterior.The Tibias Anterior is a muscle that is highly underrated, but the tibialis can make just as much impact on making the calf area bigger. It adds both width to the leg from the front, and thickness from the side. The main way to work the tibialis is by doing reverse calf raises; these are the opposite of normal calf raises. Instead having toes on the platform and lifting your heels, your heels are on platform with lifting toes off the ground.
• Weighted Single Leg Calf Raise. This is considered more of an advance movement that targets Gastrocnemius and uses Gluteus Medius and Minimus as stabilizers.The weighted single leg calf raise is one of the most intense and focused calf exercises out there. By targeting a single leg, it requires that each leg's calf do the work without assistance, so that a weaker muscle cannot depend on a stronger twin.
• 45° Calf Press. The 45° Calf Press is another of the various calf press exercises that targets and stimulate growth in the Gastrocnemius muscle. This calf exercise uses a 45 degree leg press machine with only the balls and toes of the feet on the platform and your heels hanging off. Perform as you would with any calf raise or press exercise.

Bottom Line on the Seated Calf Raise Machine

Calves are a difficult muscle for many people to develop. To get great looking full diamond shaped calves and that overall development it is important to work each part of the calf muscle and to use a variety of exercises that work each part of the calf from various angles. The Seated Calf Raise is safe and effective calf exercise that targets the hard to build soleus calf muscle. The Seated Calf Raise should be included in every workout, especially for those who are looking to add mass to their soleus calf muscle.

About Lynn Glenn

Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of 48. Lynn Glenn is also an avid weightlifter who enjoys writing about hot topics in the areas of health, and fitness and developing further knowledge in the areas of disease prevention, nutrition, anti aging and personal training. Lynn Glenn lives and trains in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better, and beat father time!