Machine Seated One-Leg Calf Raise (Calves)

The machine seated one-leg calf raise is an isolation exercise which builds muscle and strength in the soleus and gastrocnemius (Calf muscle) of the lower leg. This exercise is a variation to the double-leg seated calf but allows for more isolation and unilateral development.

Now, this is not an exercise you should train really heavy with since the ankle joint can be placed under dangerous amounts of stress. So, start light and work up to a weight you can always handle without excessive struggling.

Work this variation into your workouts to experience the great benefits of focused calf training. You’ll improve quickly and the unilateral benefits will help with daily functional movements like walking and even training.

In This Exercise:

• Target Muscle Groups: Soleus, Gastrocnemius
• Type: Strength
• Mechanics: Isolation
• Equipment: Seated calf raise machine
• Difficulty: Beginner

Exercise Instructions

1. Sit on the calf raise machine and place the ball of your left foot on the platform while securing the knee pad on your thigh.
2. Then, flex your calf muscle and lift your heel as high as you can. Exhale during this portion of the exercise.
3. Now, lower your heel until you feel a slight stretch in your calf muscle. Inhale during this portion of the exercise.
4. Complete desired reps and then repeat the exercise with your right leg.

Variations & Tips:

• Do short reps (Pulses) after a set to overload the calves.
• Do not overstretch your calf muscles during the negative portion of the exercise.
• Use a light to moderate weight to prevent injury or discomfort.
• The machine seated one-leg calf raise works the soleus and gastrocnemius muscles which make up the calves.

Watch: How to do the machine seated one-leg calf raise with pulse