Seated Single-Leg Calf Raise
Seated with a pad pressing down on one thigh, you raise and lower your heel off a machine platform, training one calf at a time with your knee bent.
- Primary muscles
- Calves
- Difficulty
- Beginner
- Logged as
- Weight × reps
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Why do it
Working one leg at a time on the seated machine shows you quickly whether one calf is weaker or stiffer than the other, and the stronger side can't cover for it. With the knee bent, the deeper soleus does more of the work than in standing raises, so this complements straight-knee calf work rather than replacing it. It's also a good way to slow your reps down and spend real time in the stretch on each side.
How to do it
Sit down and place the ball of one foot on the platform with your heel hanging off the edge.
Lower the thigh pad onto your working leg so it sits firmly above the knee.
Push through the ball of your foot to raise your heel as high as it goes, then hold the top briefly.
Lower your heel below the platform until you feel a stretch. Finish all reps before switching legs.
Common mistakes
Bouncing out of the bottom
Your Achilles tendon acts like a spring, so a quick rebound at the bottom does much of the lifting. Pause for a moment in the stretch before you push up.
Pad sitting loose on your thigh
If the pad isn't snug above your knee, the first part of each rep only takes up slack. Set it so it presses down firmly from the very start.
Turning around before the top
The calf works hardest when it's fully shortened. Rise until your heel won't go any higher and hold briefly instead of reversing halfway.
Lifting the pad with your hip
Pushing up through your thigh or leaning your torso moves the weight without much calf work. Keep your upper body still and let only the ankle move.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
