Calves
Single Leg Seated Calf Raise
The Single Leg Seated Calf Raise is a strength exercise on a machine for your calves. Share of the load in the Zulta muscle model: calves (soleus) 62% and calves (gastrocnemius) 31%.
How to do it
- Sit in the seated calf machine with the knee pad locked on the thigh of your working leg.
- Place the ball of the working foot on the platform edge and rest the other foot on the floor.
- Release the safety lever and lower the heel into a stretch.
- Rise onto the toes as high as you can.
- Pause, lower slowly, reset the safety after the set and switch legs.
Tips
- Start with about half the load you use with both legs.
- Keep the working knee in line with the foot.
Common mistakes
- Leaning the body onto the working knee to add weight unevenly.
- Letting the knee drift inward.
- Bouncing in the bottom.
Muscles worked by the Single Leg 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. One leg at a time. 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.
Single Leg 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 Single Leg Seated Calf Raise work?
Mainly the calves (soleus). The calves (gastrocnemius) assist.
Is the Single Leg Seated Calf Raise good for beginners?
Yes. The Single Leg 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 Single Leg 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 Single Leg 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
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