Ultimate Guide to Machine Seated Calf Raise for Stronger Calves

How to do the machine seated calf raise

Last Updated on11 August, 2024 | 5:21 AM EDT

The machine seated calf raise is an isolation exercise which effectively builds muscle and strength in the Soleus (Calf) muscles of the lower leg. Now the calves function is very important for everyday activities like standing, walking, and running. So, it’s important to train them for this purpose alone. But the calves also play a role in heavy lower body weight training sessions.

Which means, the stronger your calves, the better your performance in the gym and out when it relates to athletic performance. The machine seated calf raise is a great exercise for getting those calves to grow and should be a part of your routine for overall muscle balance and functionality.

Machine Seated Calf Raise Details

Basic Information
Body Part	Calves
Primary Muscles	Gastrocnemius, Soleus
Secondary Muscles	Flexor digitorum longus, Flexor hallucis longus, Tibialis posterior
Equipment	Calf Raise Machine, Weight Plates Or Resistance, Adjustable Seat.
Exercise Characteristics
Exercise Type	Strength
Movement Pattern	Push
Force Type	Concentric
Unilateral/Bilateral	Bilateral
Compound/Isolation	Isolation
Bodyweight Exercise	No
Training Parameters
Difficulty Level	Intermediate
Target Training Goals	Hypertrophy
Suitable Workout Phases	Main workout
Risk Level	Low
Weight Category	Moderate (e.g., medium dumbbells, kettlebells)

Recommended Rep Ranges

Goal	Rep Range
Strength	6-8
Hypertrophy	8-12
Endurance	12-20
Power	1-5
Muscular endurance	15-20
Stability core	12-15
Flexibility mobility	15-20

Similar Exercises

Exercise Instructions

Sit on the calf raise machine and adjust the support padding to secure you in place. Place your feet on the platforms so that only the top part of your foot is supported and the bottom half is hanging off.
Then, lift the weight up by raising your heels and flexing your calves.
Move the machine piece that holds the weight up to the side so that you can lower the weight all the way down for a more full range of motion.
Now, slowly lower your heels down until you feel a slight stretch in your calves. Inhale during this portion of the exercise.
Then, lift your heels back up as high as you can while flexing your calves. Exhale during this portion of the exercise.

Variations & Tips:

You can hold a barbell or two dumbbells on your thighs as an alternative or if you don’t have access to a calf raise machine.
Since the calf muscles are one of the most stubborn muscles, it’s recommended to train them often and with heavy weight.
Do not overstretch your calves as this can cause tendon issues in the lower leg.
The seated calf machine works the Soleus (Calf) muscles which are important for walking, standing, running, and other functional lower body movements like weightlifting.

Watch: How to do the seated calf raise

Watch: How to do the barbell seated calf raise

Interested in measuring your progress? Check out our strength standards for Seated Calf Raise.

If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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