We all have different reasons for going to the gym and lifting, but I think we can all agree on the main reason: getting big, impressive calves. 😏
While the internet and meme culture love to joke about calves being the ultimate goal of the gym, whether you actually care about big calves or not, developing strong and well-defined calves is essential for overall lower body strength, stability, and balance.
And the answer to all those memes and jokes about calves never growing for us is simply incorporating exercises specifically targeting the calf muscles, such as seated calf raises. This can help you achieve better muscle size and definition, improve athletic performance, reduce the risk of injury, and — of course, grow those coveted, Instagram-worthy calf muscles.
A seated calf raise is an isolation exercise focusing on developing the gastrocnemius muscle in your lower leg. Regularly performing this exercise can enhance your calf strength, improve stability, and enjoy better balance in various activities.
To help you grow those calves, read on to learn the muscles worked during seated calf raises, how to perform them using both a calf raise machine and a bench with dumbbells or a barbell, and the benefits of incorporating this exercise into your workout routine.
You’ll also learn tips for performing the exercise properly, making it easier or more challenging, and explore alternative exercises to target your calf muscles.
Let’s dive into the details so you aren’t the person at the gym with small, weak calves!
Table of Contents
Seated Calf Raises: Muscles Worked
Seated calf raises are an isolation exercise specifically targeting the muscles in the lower rear part of your leg, known as the calf muscles. Although it may seem like a simple movement, this exercise is essential for building strength, balance, and stability in your lower legs.
The calf muscles comprise two major muscle groups:
- Gastrocnemius
- Soleus
Both of these muscles play a crucial role in various everyday activities, like walking, running, and jumping.
Gastrocnemius
This is the larger and more visible of the two calf muscles. It's the one that gives your calf its distinctive shape.
The gastrocnemius has two parts, the medial and lateral heads, responsible for flexing your foot and pushing off the ground when you walk or run.
During seated calf raises, the gastrocnemius is the primary muscle being worked.
Soleus
The soleus muscle lies beneath the gastrocnemius and is often called the “hidden” calf muscle.
Although it's less visible, the soleus is just as important as the gastrocnemius. Its main function is to help you maintain balance and stability while standing or walking.
When performing seated calf raises, the soleus muscle also gets worked, but to a lesser extent than the gastrocnemius. Standing variations will incorporate the soleus more effectively than seated calf raises.
Read more: Should Powerlifters Train Their Calves?
Seated Calf Raises: How To
While the seated calf raise is a relatively simple exercise to understand and perform, it’s worth running through the steps together to make sure you’re confident performing them, whether you have a dedicated calf raise machine or you’re using a barbell or dumbbells across your knees for load while sitting on a flat bench.
Option 1: Seated Calf Raise Machine
Step One: Load weight on the machine and sit on it so your thighs are against the pads.
Load plates with your desired amount of weight on the machine. Sit on the machine and put your feet on the platform, ensuring your thighs can touch the pads. This is important because the pads will help provide the necessary resistance during the exercise and ensure you maintain proper form throughout the movement.
Step Two: Position your feet on the platform.
Place the balls of your feet on the platform's edge, with your heels hanging off the back. Make sure your feet are hip-width apart and facing forward. This foot placement allows you to target the calf muscles more effectively and ensures a stable base for the exercise.
Step Three: Secure the knee pad and adjust the machine.
Lower the knee pad so it rests comfortably on your lower thighs, just above your knees. Make sure it's secure and snug but not too tight. Adjust the machine, if needed, to find the optimal positioning for your body. Proper positioning is essential for maintaining good form and avoiding unnecessary strain on your joints.
Step Four: Perform the seated calf raise.
- Take a deep breath and slowly lower your heels as far as possible, feeling a stretch in your calf muscles.
- Pause momentarily, then exhale as you lift your heels, contracting your calf muscles and raising your body upward.
- Make sure to push through the balls of your feet, keeping the movement controlled and smooth.
- Pause again at the top, then slowly lower your heels back to the starting position.
Step Five: Repeat the exercise for the desired number of reps.
Perform the seated calf raise for the recommended number of repetitions, typically between 8-12 reps for 3-4 sets. Focus on maintaining proper form throughout each rep, ensuring you fully engage your calf muscles and avoid any unnecessary strain on your joints.
Remember to rest between sets to allow your muscles to recover.
Option 2: Bench and Barbell/Dumbbell Variation
Step One: Set up a bench and select the appropriate weight.
Choose a flat bench and place it near a stable surface, such as a wall or squat rack, which you can use for balance. Select a pair of dumbbells or a barbell with your desired amount of weight. Ensure the dumbbells are of equal weight or the barbell is properly loaded and balanced.
Step Two: Sit on the bench and position your feet.
Sit on the edge of the bench with your feet flat on the floor, hip-width apart, and facing forward. Place the balls of your feet on a raised surface, such as a weight plate or a wooden block, with your heels hanging off the back. This elevated position allows for a better range of motion and increased calf muscle activation.
Step Three: Place the weight on your lower thighs.
Carefully position the dumbbells or the barbell on your lower thighs, just above your knees. Make sure the weight is evenly distributed and stable. You can use a folded towel or a pad to provide extra cushioning and comfort between the weight and your legs.
Step Four: Perform the seated calf raise.
- Hold onto the stable surface for balance, if necessary.
- Take a deep breath and slowly lower your heels as far as possible, feeling a stretch in your calf muscles.
- Pause for a moment, then exhale as you lift your heels, contracting your calf muscles and raising your body upward.
- Focus on pushing through the balls of your feet, keeping the movement controlled and smooth.
- Pause again at the top, then slowly lower your heels back to the starting position.
Step Five: Repeat the exercise for the desired number of reps.
Perform the seated calf raise for the recommended number of repetitions, typically between 8-12 reps for 3-4 sets. Maintaining proper form throughout each rep ensures you fully engage your calf muscles and avoid any unnecessary strain on your joints. Rest between sets to allow your muscles to recover. Remember to carefully remove the weight from your thighs after completing your final set.
Read more: The Complete Guide To Blood Flow Restriction Training for Calves
Seated Calf Raise Benefits
Aside from just having the big, beautiful, defined calves we call crave as gym-goers, seated calf raises offer a range of benefits that can significantly improve your overall lower body strength, stability, and performance.
Here are six key benefits of incorporating this exercise into your workout routine:
- Develop your calf muscles
- Improve your stability and balance
- Enhance your athletic performance
- Reduce your risk of lower leg injuries
- Increase your ankle mobility and flexibility
- It’s a versatile and convenient exercise
Targeted Calf Muscle Development
Seated calf raises are an isolation exercise specifically targeting the calf muscles, particularly the gastrocnemius. This allows for focused development and growth of the lower leg muscles, which can lead to a more defined and balanced appearance.
Improved Stability and Balance
Strong calf muscles contribute to overall lower body stability and balance. Regularly performing seated calf raises can enhance your ability to maintain proper posture, reduce the risk of falls, and perform other athletic activities with greater ease and control.
Enhanced Athletic Performance
The calf muscles are crucial in various sports and physical activities, such as running, jumping, and climbing. Strengthening these muscles through seated calf raises can lead to improved performance in these activities and a reduced risk of injury.
Reduced Risk of Lower Leg Injuries
By strengthening the calf muscles, seated calf raises can help reduce the risk of common lower leg injuries, such as shin splints, calf strains, and Achilles tendonitis. This makes the exercise particularly beneficial for athletes and those who engage in high-impact activities.
Increased Ankle Mobility and Flexibility
Seated calf raises involve a full range of motion, which can help increase ankle mobility and flexibility. This can lead to a better range of motion in your squat and overall foot and lower leg function. It may even help alleviate discomfort related to conditions like plantar fasciitis.
Versatility and Convenience
Seated calf raises can be performed using a dedicated calf raise machine, a bench with dumbbells or a barbell, or even just your body weight. This makes the exercise versatile and accessible, allowing you to easily incorporate it into your workout routine regardless of the available equipment.
Read more: The Reasons You Get A Calf Cramp While Leg Curling
Tips for Performing Seated Calf Raises Properly
To ensure you get those amazing-looking calves and minimize the risk of injury, it's essential to maintain proper form and technique. Here are some tips for the machine and bench variations of the seated calf raises.
Machine Variation Tips
Proper Foot Positioning
When using a calf raise machine, position the balls of your feet on the platform's edge, with your heels hanging off the back. Your feet should be hip-width apart and facing forward. This positioning allows for optimal calf muscle engagement and stability during the exercise.
Controlled Movement
Perform each repetition in a slow and controlled manner, focusing on fully stretching and contracting your calf muscles. Avoid bouncing or using momentum, as this can lead to improper form and increase the risk of injury.
Full Range of Motion
Lower your heels as far as possible to fully stretch your calf muscles, then lift your heels as high as possible to achieve maximum muscle contraction. This full range of motion ensures that you effectively work the entire muscle and promote muscle growth.
Bench and Dumbbell/Barbell Variation Tips
Secure and Balanced Weight
When using dumbbells or a barbell, ensure the weight is evenly distributed on your lower thighs and stable throughout the exercise. Use a folded towel or a pad for added comfort and to prevent the weight from slipping during the movement.
Use a Raised Surface for Feet
Place the balls of your feet on a raised surface, such as a weight plate or wooden block, to ensure a better range of motion and increased calf muscle activation during the exercise. Use a surface high enough to fully stretch your heel to fully engage your calf with each rep.
Maintain Proper Posture
Keep your back straight and your core engaged while performing seated calf raises. Avoid slouching or leaning forward, as this can lead to improper form and potential strain on your back and neck.
Progress Gradually
Like any other exercise, you’ll want to increase the weight or number of repetitions over time as you get stronger. Avoid lifting too heavy or performing too many reps too soon, as this can lead to poor form and increase the risk of injury. Focus on mastering the technique and gradually progress to maximize your calf development safely.
How To Make Seated Calf Raises Easier
If you find seated calf raises too challenging or need to modify the exercise to suit your fitness level, here are some suggestions to make the movement easier:
Use Lighter Weights or Bodyweight
One of the simplest ways to make seated calf raises easier is to reduce the amount of weight you're using. Start with lighter dumbbells, a lighter barbell, or even just your body weight until you feel comfortable performing the exercise with proper form. As you build strength and confidence, you can gradually increase the weight.
Decrease Range of Motion
If you're struggling to complete the full range of motion, consider reducing the range to a comfortable yet still challenging point. This can help you maintain proper form and prevent potential injuries. As your flexibility and strength improve, work toward increasing the range of motion.
Perform the Exercise Unilaterally
Performing seated calf raises with one leg at a time can make the exercise less demanding, as you're only lifting half the weight. This can also help you address any muscle imbalances between your legs. To perform a unilateral seated calf raise, simply lift one foot off the platform and complete the exercise using only one leg at a time.
Rest Between Reps
If you find it difficult to complete multiple repetitions in a row, try resting for a few seconds between each rep. This brief pause can help you regain your strength and focus, allowing you to perform the exercise with proper form. As you become stronger and more comfortable with the movement, you can reduce the rest time between reps and increase the number of repetitions you complete in a row.
How To Make Seated Calf Raises More Challenging
If you're looking to increase the difficulty of seated calf raises to further challenge your calf muscles and accelerate your progress, consider the following recommendations:
Increase the Weight
On the flip side of making this lift easier, you can make seated calf raises more challenging by increasing your weight. Ensure that you only increase the weight gradually and maintain proper form to minimize the risk of injury. As you grow stronger, continue to add weight to further challenge your calf muscles.
Slow Down the Movement
Performing seated calf raises at a slower tempo can increase the time under tension (TUT) for your calf muscles, making the exercise more challenging. Try counting to three as you lower your heels and another three as you raise them. This slower tempo forces your muscles to work harder throughout the entire movement.
Pause at the Top and Bottom
Adding a pause at the top and bottom of the movement can make seated calf raises more difficult by eliminating momentum and increasing muscle activation. Pause for 1-2 seconds when your heels are at their lowest point and when they are at their highest point. This technique will challenge your calf muscles to work harder during the exercise's eccentric and concentric phases.
You can also combine pauses and slowed tempos for even more of a challenge without adjusting the weight.
Perform Advanced Variations
If you've mastered the basic seated calf raise, try incorporating advanced variations to further challenge your calf muscles. One option is to perform the exercise with your toes pointed inward or outward, which can target different parts of your calf muscles. Another variation is to perform the exercise on a decline surface, which increases the stretch on your calf muscles and adds intensity to the movement. Always prioritize proper form and safety when attempting any advanced variation.
4 Seated Calf Raise Alternatives
There’s more than one way to skin a cat, and there is more than one way to train your calves to turn heads in the gym and wherever you wear shorts. These exercises can help you strengthen and develop your calf muscles, offering variety and new challenges to keep your workouts fresh and engaging.
Standing Calf Raises
Standing calf raises are a popular alternative to seated calf raises and primarily target the gastrocnemius muscle. You can perform this exercise with your body weight while holding dumbbells or using a standing calf raise machine.
Double-leg Calf Jumps
Double-leg calf jumps are a plyometric exercise that helps build calf muscle strength, power, and endurance. By using only the flexion of your calf to jump without bending your knees, you can train explosive power in your calves.
Farmer's Walk on Toes
The farmer's walk on toes is a functional exercise that strengthens the calf muscles while also engaging the entire lower body and core. This exercise targets your calf muscles and improves balance, stability, and overall lower body strength.
Single-leg Calf Raise
The single-leg calf raise is a unilateral exercise that can help address muscle imbalances and improve balance and stability.
Frequently Asked Questions
Are Seated Calf Raises Effective?
Yes, seated calf raises are an effective isolation exercise for targeting and developing the calf muscles, particularly the gastrocnemius. They help improve lower body strength, stability, balance and can enhance athletic performance when performed regularly with proper form.
Is There a Difference Between Seated and Standing Calf Raises?
There is a difference between seated and standing calf raises. Seated calf raises target the gastrocnemius muscle more directly while standing calf raises engage both the gastrocnemius and soleus muscles. The seated variation allows for greater focus on the calf muscles, while the standing variation offers a more comprehensive lower leg workout.
How Heavy Should Seated Calf Raises Be?
The weight you should use for seated calf raises depends on your individual strength and fitness level. Start with a weight that challenges you but allows you to maintain proper form throughout the exercise. As you become stronger and more comfortable with the movement, gradually increase the weight to continue challenging your calf muscles.
How Often Should I Perform Seated Calf Raises?
It's recommended to perform seated calf raises 2-3 times per week, allowing at least one day of rest between sessions to give your muscles time to recover and grow. Incorporating calf raises into your regular lower body workouts can help you effectively target and develop your calf muscles.
Can Seated Calf Raises Help with Shin Splints?
Seated calf raises can help reduce the risk of shin splints by strengthening the calf muscles, which in turn helps to support the muscles and structures in the lower leg. However, it's essential to combine calf raises with a well-rounded lower body workout and proper stretching and recovery techniques to prevent shin splints effectively.
Are Seated Calf Raises Suitable for Beginners?
Seated calf raises are suitable for individuals of all fitness levels, including beginners. Start with a lighter weight or use just your body weight, focusing on proper form and technique. As you gain strength and confidence, gradually increase the weight and complexity of the exercise to continue challenging your muscles.
How Many Reps and Sets of Calf Exercises Should I Do?
A general recommendation for seated calf raises is to perform 3-4 sets of 8-12 repetitions per set. However, your specific rep and set scheme may vary depending on your fitness goals, experience, and current strength level. Remember to prioritize proper form and control over the number of reps or sets completed.
Final Thoughts
Gym-goers across the internet agree that a pair of well-trained, big calf muscles are all every man really wants deep down. But even if you’re not that focused on having a pair of lower leg lumps of meat to show off between your ankles and your knees, your calves are essential for basic athletic movements. They are always worth giving some dedicated training.
Of all the ways to train your calves, seated calf raises are an effective isolation exercise that specifically targets the calf muscles, particularly the gastrocnemius. They offer numerous benefits beyond a nice aesthetic, including improved lower body strength, stability, balance, and enhanced athletic performance. This versatile exercise can be performed using a calf raise machine, a bench with dumbbells or a barbell, or even just your body weight, making it accessible to a wide range of lifters.
As with any exercise, maintain proper form and technique throughout the exercise. Be mindful of your foot positioning, control the movement, and breathe properly. Additionally, consider incorporating seated calf raise variations, alternative calf exercises, and different rep and set schemes into your workout routine to keep your calf muscles challenged and promote continued growth and development. You’ll be on your way to the calves other lifters only dream of.
About The Author
Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.
