Seated calf raises

Seated Calf Raises are a fitness exercise designed for lower leg training. The isolated training stimulus in Seated Calf Raises targets the lateral head of the gastrocnemius muscle (musculus gastrocnemius caput laterale) and the medial head of the gastrocnemius muscle (musculus gastrocnemius caput mediale). Additionally, the soleus muscle (musculus soleus) is stimulated during Seated Calf Raises.

Seated calf raises with dumbbells

Seated Calf Raises with Dumbbells is a popular exercise for home training, requiring only one to two dumbbells and a weight plate. Another popular dumbbell variation is Standing Calf Raises with Dumbbells, which also targets lower leg training.

Body Position

For Seated Calf Raises with Dumbbells, sit on a chair or a weight bench. Place a weight plate or another elevation on the floor in front of you. Sit upright, keeping your back straight and forming a natural arch in the lower back. Your head is a natural extension of the spine, with your gaze directed forward. Place your feet or one foot – depending on the variation – on the elevation in front of you, with only the balls of your feet pressing onto the elevation. Additionally, form a right angle between your upper and lower legs. Hold one to two dumbbells in a hammer grip in your hands, positioning them on your thighs as additional weight.

Tip

Using an elevation for the feet during seated Calf Raises can make the training more effective. Alternatively, you can place your feet directly on the ground.

Execution of the Movement

To start the exercise, exhale and raise your heels as high as possible. Then lower your heels back down, inhaling, ensuring the movement extends far enough for your heels to hover below the initial level in the air.

The movement for seated Calf Raises with dumbbells is the same for both legs in the two-legged variation.

Seated calf raises with a barbell

Another exercise for the home workout targeting the lower legs is Seated Calf Raises with a Barbell. Simultaneously, you can also train your calves while standing with a barbell.

Body Position

Seated Calf Raises with a Barbell is an option for calf training, requiring only a barbell and a seated surface like a training bench. After sitting on a bench or chair, place your feet approximately hip-width apart on the ground. Press the entire underside of your feet onto the ground. Now, grip a barbell with an overhand grip at shoulder width. Position the barbell on your knees, using padding if necessary to avoid uncomfortable pressure points. Keep your upper body completely straight, with a slight arch in the lower back protecting the spine. Direct your gaze forward, keeping your head in a natural extension of your spine.

Tip

To increase the training stimulus, you can place a weight plate under your feet and position only your toes on it.

Execution of the Movement

For Seated Calf Raises with a Barbell, lift your heels as high as possible while exhaling. Now, only the balls of your feet remain on the ground or the weight plate. By raising your heels, you also lift the thighs along with the barbell. Then lower your heels and stop just above the ground. During this downward movement, inhale and prepare for the next repetition.

Seated calf raises on the multi press

Seated Calf Raises on the Smith Machine can be performed in various ways. In addition to standing Calf Raises on the Smith Machine, there is also seated Calf Raises on the Smith Machine, which will be discussed in detail here.

Body Position

For seated Calf Raises on the Smith Machine, position a weight bench in the middle of the Smith Machine. Now, sit on the front edge of the weight bench. Your upper body is fully upright, with a slight arch in the lower back to protect your spine. Keep your gaze forward, and your head forms a natural extension of the spine. Now, grasp the Smith Machine bar about shoulder-width apart. Place the foot of the leg you want to train firmly on the ground. The lower and upper legs are now at a right angle. If you prefer the single-leg variation, you can position the other leg slightly forward for more stability. For a two-legged seated Calf Raise on the Smith Machine, your feet should be hip-width apart. The Smith Machine bar presses against the thigh to generate greater resistance.

Execution of the Movement

For seated Calf Raises on the Smith Machine, lift your heel(s) upward, moving the calf vertically. Simultaneously, move the Smith Machine bar along the guide rail with your thigh. Perform this movement while exhaling, extending it as far as possible, utilizing the maximum range of motion. Next, lower your heel back down, stopping just before the foot would touch the ground again. During the downward movement, lower the Smith Machine bar in the guide rail, and inhale calmly.

Calf raise machine (seated)

Those opting for seated Calf Raises can perform them in various variations. However, the focus here is not on seated Calf Raises on the leg press, but on the Calf Raises Machine, which also has a standing variation. Here, athletes will find everything they need to know about training with the exercise known as Seated Calf Raise in English.

Body Position

To start with seated Calf Raises on the machine, sit on the device and ensure that the balls of your feet are on the footplate. Your upper and lower legs are approximately at a right angle. Use the pad in front of you to secure your thighs. The pad should press against the lower thighs. Keep your back upright, and your head forms a natural extension of the spine. With a slight arch in the lower back, you can further reduce the risk of injury. Direct your gaze forward and grasp the handles in front of you with your hands to stabilize your body. The body position is identical in the single-leg variation, except here, you place the ball of one foot on the footplate. The other leg is fully placed on the ground.

Execution of the Movement

Initiate the exercise by exhaling, lifting your heels upward, and raising the calf. Your thighs press against the pad. Extend the movement as far as possible while exhaling, allowing the heels to hover below the initial level in the air. Keep the rest of your body straight and motionless. The movement occurs solely with the heels and calves.

Common Seated Calf Raise Mistakes

Seated calf raises are considered a straightforward exercise for the muscles in the lower legs. Nevertheless, there are some pitfalls that you can avoid with the helpful tips from the following section.

✅ Limited Range of Motion: When performing seated calf raises, athletes should always maximize the complete range of motion. The heels should be lifted as high as possible and lowered again.

✅ Excessive Weight: The weight selected for seated calf raises should always correspond to the individual training level. Opting for excessive weight can negatively impact the optimal execution of the exercise.

✅ Swinging from the Upper Body and Thighs: Throughout the entire exercise, the upper body should remain motionless. It is crucial to avoid compensating for insufficient strength in the lower legs by using momentum from the upper body and thighs.

Alternatives and similar exercises to seated calf raises

Various alternatives are available for seated calf raises, providing additional options for training your lower legs.