Exercise guide · Legs & Glutes

Seated Machine Calf Raise

Seated calf raises target the soleus and gastrocnemius with bent knees on a dedicated machine. A pad rests on your lower thighs and you push through the balls of your feet to lift the weight.

Targets: Calves
Equipment: Machine
Type: Isolation

Step by step

How to do the Seated Machine Calf Raise

Adjust the seat and thigh pad so the pad sits on your lower thighs just above the knees.
Place the balls of your feet on the foot platform with heels hanging off the edge.
Select a moderate weight. Release the safety and sit upright with knees bent at roughly 90 degrees.
Push through your forefoot to lift heels as high as possible, pausing at the top.
Lower heels below platform level under control until calves stretch.
Complete your set and re-engage the safety before standing up.

Form cues

Thighs stay flat under the pad
Only ankles move—the rest of your leg stays still
Full range: deep stretch down, high rise up
Controlled tempo on both phases

Common mistakes

Lifting thighs off the pad to help the weight up
Feet too far forward on the platform, shortening range
Using momentum and bouncing at the bottom
Going too heavy and cutting the top half of the rep

Muscles worked

Primary

Calves

Secondary

None significant

Safety: Increase weight gradually. Keep the pad snug on thighs so you don't shift forward under load.

Alternatives

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