How to Do the Seated Calf Raise for Muscular Calves

Seated Calf Raise vs. Standing Calf Raise

The gastrocnemius and soleus muscles work together to plantar flex the ankle (point your toes), but how they attach to your skeleton differs significantly.

The soleus attaches to the ankle and the back of the shin bone. In contrast, the gastrocnemius attaches to your ankle and thigh bone. This difference means the “gastroc” also plays a role in knee flexion (bending your knee).

As such, when you point your toes with bent knees, you shift more tension to the soleus and less to the gastrocnemius. Conversely, pointing your toes with straight knees increases tension on the gastrocnemius and decreases it on the soleus.

In other words, when you do calf exercises with bent knees, the soleus is more involved than the gastroc, and when you do calf exercises with straight knees, the opposite is true.

Thus, to maximize calf size and strength, do calf exercises with your knees bent, such as the seated calf raise, and calf exercises with your knees straight, such as the single-leg standing calf raise. 

Benefits of the Seated Calf Raise

1. It develops balanced size and strength.

Many novice weightlifters prioritize the large lower-body muscles, such as the quads, glutes, and hamstrings, and neglect the calves.

The consequence is that their upper legs dwarf their weak, underdeveloped lower legs.

Training your calves with exercises like the seated calf raise ensures your lower legs gain size and strength at a similar clip to your upper legs, so there’s no weak point in your physique or performance. 

2. It helps boost athletic performance.

The calves play a major role in all explosive lower-body movements, such as sprinting and jumping, which is likely why research shows strengthening your calves boosts athletic performance.

3. It’s highly functional.

We use our calves in countless everyday movements. 

Using the seated calf raise to train these muscles helps improve your balance, stability, and strength, making day-to-day activities easier.

The Best Seated Calf Raise Alternatives

1. Leg Press Calf Raise

The leg press calf raise is easy to set up and load with heavy weights, which makes it ideal for building size and strength in your calves.

1. Sit in the leg press machine seat.
2. Place your feet shoulder-width apart and toward the bottom of the footplate so that only the balls of your feet touch the footplate.
3. Press the footplate away from your body using your leg muscles and use the safety handles to release the weight.
4. While keeping a slight bend in your knees, lower the footplate toward your chest by allowing the weight to push your toes toward your shins.
5. Raise your heels as high as possible by pushing through the balls of your feet, then return to the starting position.

2. Standing Calf Raise Machine

The standing calf raise machine emphasizes your gastrocnemius, which means it’s ideal for developing the shape and appearance of your calves. 

1. Place the balls of your feet on the footplate and crouch slightly so that the shoulder pads rest on your shoulders.
2. Stand up straight so your body supports the weight. 
3. While keeping the balls of your feet on the footplate, lower the weight as far as possible by slowly lowering your heels toward the floor. 
4. Raise your heels as high as possible by pushing through the balls of your feet, then return to the starting position.

3. Donkey Calf Raise

By bending over at the hips, you maximally lengthen all the muscles in the back of your legs. Research shows that training a muscle in a stretched position like this may lead to more muscle growth.

1. Position yourself in the donkey calf raise machine with your elbows on the elbow pad, the balls of your feet in the footplate, and your lower back pad on the back pad.
2. Lower the weights as far as possible by lowering your heels toward the floor. 
3. Raise your heels as high as possible by pushing through the balls of your feet, then return to the starting position.

The Best Seated Calf Raise Variations

1. Dumbbell Seated Calf Raise

The seated dumbbell calf raise is a great way to emphasize your soleus if you have limited equipment available.

1. Position a calf raise block, step, or weight plate about 8-to-12 inches from a bench.
2. While holding a dumbbell in each hand, sit on the bench, place the dumbbells on your thighs, and position the balls of your feet on the edge of the calf raise block.
3. Lower the weights as far as possible by lowering your heels toward the floor. 
4. Raise your heels as high as possible by pushing through the balls of your feet, then return to the starting position.

2. Barbell Seated Calf Raise

The barbell seated calf raise is a viable alternative to the machine or dumbbell seated calf raise if you only have a barbell. 

1. Position a calf raise block, step, or weight plate about 8-to-12 inches from a bench.
2. While holding a barbell, sit on the bench, place the barbell on your thighs, and position the balls of your feet on the edge of the calf raise block.
3. Lower the weights as far as possible by lowering your heels toward the floor. 
4. Raise your heels as high as possible by pushing through the balls of your feet, then return to the starting position.

3. Smith Machine Seated Calf Raise

Since the bar on the Smith machine can only move up and down, it doesn’t require as much balance as free-weight calf exercises, which allows you to lift more weight and progress faster.

1. Position a calf raise block, step, or weight plate under the bar in a Smith machine
2. Place a bench about 8-to-12 inches from the block.
3. Sit on the bench, place the balls of your feet on the block, then unhook the bar and lower it to your thighs. 
4. Lower the weight as far as possible by lowering your heels toward the floor. 
5. Raise your heels as high as possible by pushing through the balls of your feet, then return to the starting position.

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