Seated Calf Raise
The bent-knee calf raise hits the deeper muscle standing raises miss — do both, own both.
Calves (Soleus)Machine or Dumbbell on KneeBeginner
Setup
- Seated, balls of feet on the platform, pad (or dumbbell) on the knees.
How To Do It
- Lower heels to a FULL stretch — pause 2 seconds.
- Press up to full tiptoe; squeeze at the top.
- Slow tempo, high reps — the soleus likes patience.
Breathing
Exhale pressing up.
Common Mistakes
- Bouncing rhythm — the stretch pause is non-negotiable.
- Loading too heavy to reach full range.
Coach Sam's cue: Slow stretch, full press, no bounce — boring builds calves.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.