How to do the Machine Seated Calf Raise
Sit in the machine with the pads on your thighs near your knees and the balls of your feet on the edge of the step.
Release the safety lever and lower your heels slowly.
Rise onto your toes as high as you can.
Pause, then lower under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Stubborn but trainable. Standing raises with straight knees load the gastrocnemius, seated raises the soleus; go through a full stretch.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Seated Calf Raise doesn’t suit your gym or your joints.
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