Seated Calf Raise
A seated calf raise lifts your heels with your knees bent and a weight on your thighs, which shifts more of the work onto the soleus, the deeper calf muscle.
How it moves
Weights on your knees, balls of feet on a stepCalves (soleus) working. A simplified figure, not a full form check.
- Main muscle
- Calves
- Also works
- Mainly this one muscle
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 3 sets of 12 to 20 reps
Written by WellPath FusionLast updated
- Sit down. Sit on a bench or chair with the balls of your feet on a step or a thick book.
- Add weight. Rest a dumbbell on each thigh, just above the knee.
- Lower. Let your heels drop as low as is comfortable.
- Raise. Push through the balls of your feet to lift your heels as high as you can.
- Lower slowly. Pause, then lower with control.
What are the most common mistakes?
- Bouncing the weight. Move slowly and pause at the top.
- Weights sliding off. Hold them in place with your hands.
- Small range. Use the full movement from heels low to heels high.
How can you make it easier or harder?
Make it easier
Do it without weights.
Make it harder
Use heavier dumbbells, or a seated calf raise machine at the gym.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Calves exercises