Seated Calf Raise

The seated calf raise lifts the heels with the knees bent at about 90 degrees and the load on the thighs. Bending the knee slackens the gastrocnemius, so the soleus underneath it does most of the work. The soleus is a large muscle that standing raises barely reach.

Targets: Gastrocnemius
Also works: Soleus
Equipment: Barbell
Level: Beginner
Start with: 4 × 6-8, 90s rest

How to do it

Sit at a seated calf machine, or on a bench with weight on your knees, with the balls of your feet on a raised edge.
Release the safety and lower your heels as far as they go.
Pause in the stretch for one to two seconds.
Press up onto your toes as high as you can and hold briefly at the top.

Form cues

Slow and full: three seconds down, a pause, then up.
Keep the pressure on the big toe.
Higher reps suit the soleus; 12 to 25 works well.

Common mistakes

Short, fast reps, the most common reason calves do not grow.
Skipping it because you already do standing raises. They train different muscles.
Letting the ankles roll out to the little toes at the top, which unloads the inside of the calf. Keep pressure through the big toe.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your gastrocnemius is what needs the work, not because it was next on a list.

More calves movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.