Calves · Machines

Lever Seated Calf Raise

The lever seated calf raise is an isolation exercise designed to target the soleus muscle of the lower leg by bending the knees to minimize gastrocnemius recruitment. It suits lifters of all experience levels and is best placed toward the end of a lower-body session.

Muscles: Calves
Equipment: Machines
Type: Strength
Animation: Men and women

How to do it

Sit on the seated calf raise machine, placing the balls of your feet on the foot platform with your heels extending off it.
Adjust the thigh pad so it fits snugly on your thighs.
Grasp the handles or the sides of the seat for stability.
Inhale and lower your heels below the level of the platform to stretch your calf muscles.
Exhale as you raise your heels by pushing down on the balls of your feet, flexing your calf muscles.
Lift your heels as high as possible, focusing on contracting the calves.
Slowly lower your heels back below the platform, controlling the movement.

Common mistakes

Bouncing out of the bottom position shifts tension away from the muscles and relies on Achilles tendon elasticity.
Cutting the range of motion short prevents full lengthening and complete contraction of the soleus.
Positioning the thigh pad directly over the knees creates uncomfortable joint pressure rather than securing the lower thighs.

Tips

Pause for a full second at the bottom stretch to eliminate momentum before driving upward.
Push primarily through the balls of the feet and big toes to keep the ankles stable throughout the movement.
Lower your heels with a controlled two- to three-second negative on every single repetition.

Sets and reps

Perform 3 to 4 sets of 12 to 20 repetitions, as the soleus responds well to moderate-to-high volume. Rest for 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Why do seated calf raises instead of standing calf raises?

Bending the knees slackens the gastrocnemius muscle, shifting almost all of the mechanical load onto the deeper soleus muscle.

How can this exercise be done without a seated calf machine?

You can sit on a bench with the balls of your feet on a step platform and rest a barbell or heavy dumbbells across your lower thighs.

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