Seated Calf Raise
Muscles worked: Calves.
How to do it
- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off.
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.
- Lift the lever slightly by pushing your heels up and release the safety bar.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched.
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Knees at 90° to bias the soleus
- Slow tempo beats heavy load here
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Standing Calf Raise - calves
- Calf Press (Leg Press) - calves
Track the seated calf raise properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.