Exercise guide

How to do seated calf raise

Calves — soleus

Seated calf raise starting position — correct set-up before the first rep
Start
Seated calf raise finished position — the end of one repetition
End of rep

Step by step

  1. Sit with the balls of your feet on the platform and the pad locked over your lower thighs.
  2. Release the safety catch and let the heels drop into a full stretch.
  3. Push up onto the toes as high as possible and hold for a second.
  4. Lower for 2 seconds back into the deep stretch.

The cue that matters

CueThe bent knee targets the soleus — the muscle that gives the calf its width from the front.
AvoidShort partial reps with a heavy stack. Go lighter, go fuller, chase 15–20.

Where this sits in the split

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