Calves
Seated Calf Raise
The Seated Calf Raise is a strength exercise on a machine for your calves. Share of the load in the Zulta muscle model: calves (soleus) 64% and calves (gastrocnemius) 32%.
Also known as: kuitheffen zittend, seated calf
How to do it
- Sit in the seated calf machine and set the knee pad so it presses firmly on the lower thighs.
- Place the balls of your feet on the platform edge, feet hip-width, heels hanging off.
- Push the pad up slightly and release the safety lever.
- Lower the heels into a stretch, then rise onto the toes as high as you can.
- Pause at the top, lower slowly and reset the safety lever after the last rep.
Tips
- The bent knee shifts the work to the soleus, so a slower tempo works well here.
- Keep the torso upright and the hands only lightly on the handles.
Common mistakes
- Pushing with the hands on the pad.
- Bouncing in the stretch.
- Cutting the range short at the top.
Muscles worked by the Seated Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A bent knee takes gastrocnemius off tension, so soleus works. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Seated Calf Raise alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Hack Squat Calf Raise
- Single Leg Calf Raise
- Single Leg Dumbbell Calf Raise
- Single Leg Standing Calf Raise Machine
Similar exercises
Frequently asked questions
What muscles does the Seated Calf Raise work?
Mainly the calves (soleus). The calves (gastrocnemius) assist.
Is the Seated Calf Raise good for beginners?
Yes. The Seated Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Calf Raise?
For example the Barbell Seated Calf Raise, Seated Dumbbell Calf Raise and Smith Machine Seated Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Seated Calf Raise harder?
Add weight or reps, or move on to the Hack Squat Calf Raise and Single Leg Calf Raise.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.