How to do Seated Calf Raise
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. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- 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.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
Similar exercises
Standing Calf Raise
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Calf Press On The Leg Press Machine
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Calf Stretch Hands Against Wall
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Anterior Tibialis-SMR
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Calves-SMR
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Seated Calf Stretch
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Balance Board
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Barbell Seated Calf Raise
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Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
Upper/Lower 4 Days
Two upper and two lower sessions a week, so each muscle group is trained twice. The first pair is heavier compound work, the second pair higher reps. Mon-Tue-Thu-Fri works well.
Muscle gain · Intermediate · Gym · 4 days a week · 8 weeks
- Workout program
Push/Pull/Legs 6 Days
Pull, push, legs, repeat, then a rest day. Each day opens with a main barbell lift followed by higher-rep accessories for volume. For members who can train six days a week and recover well.
Muscle gain · Intermediate · Gym · 6 days a week · 12 weeks
- Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
Muscle gain · Intermediate · Gym · 4 days a week · 12 weeks
- Workout program
Power + Hypertrophy 5 Days
Two heavy power days (upper, lower) plus three body-part volume days. Each muscle is hit twice a week, once heavy and once for volume. For experienced members with five days available and good recovery.
Muscle gain · Advanced · Gym · 5 days a week · 12 weeks