HyperBody
Exercise library · Legs

Seated Calf Raise.

Isolation exercise targeting the soleus muscle of the calves for lower leg development.

BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Calves (soleus)
The play-by-play

How to do it.

  1. Step 01

    Sit on the calf raise machine with your knees bent at 90 degrees.

  2. Step 02

    Place the balls of your feet on the platform, heels hanging off.

  3. Step 03

    Position the padded lever across your lower thighs.

  4. Step 04

    Lower your heels as far as possible to get a deep stretch in your calves.

  5. Step 05

    Push through the balls of your feet to raise your heels as high as possible.

  6. Step 06

    Squeeze your calves at the top of the movement before slowly lowering.

What separates good from great

Pro cues.

  • Focus on a full range of motion, stretching at the bottom and squeezing at the top.

  • Avoid bouncing the weight; maintain controlled movements.

  • Keep your knees stable and do not let them move excessively.