Seated Calf Raise

What it is

This machine-based exercise primarily targets your lower legs. You perform it seated, using a weighted lever to isolate and strengthen your calf muscles, specifically the gastrocnemius and soleus. It's a fundamental push movement for developing muscular endurance and size in your calves. This exercise is suitable for all fitness levels, including beginners.

Technique tips

• Lower your heels slowly to achieve a full stretch in your calves.
• Drive your heels upward as high as possible, contracting your calves forcefully.
• Pause briefly at the top of the movement to maximize muscle engagement.
• Exhale as you push up and inhale controlled as you lower the weight.
• Ensure your knees remain stable and do not lift off the pad.
• Adjust the machine's thigh pad for a snug and comfortable fit.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.