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Home » Exercise Guides

Machine Seated One-Leg Calf Raise: Strengthen Your Calves!

How to do the machine seated one-leg calf raise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

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.

Machine Seated One-Leg 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
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Unilateral
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
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy10-15
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Seated Leg Curl: Master Hamstring & Gastrocnemius Strength
  • Master Downward Facing Dog: Strengthen Key Muscle Groups
  • Band Calf Raise: Strengthen Your Gastrocnemius and Soleus
  • Incline Leg Press: Target Your Quads, Glutes, and More!

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

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

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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