Seated Machine Calf Raise
CalvesIsolationLegsMachineBeginner
With the knees bent, the gastrocnemius is deactivated and the soleus is isolated. The soleus is the deepest, densest muscle of the calf.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Sit on the machine or a bench with your knees at 90 degrees.
- 2.Place the weight over your thighs.
- 3.Lower your heels as far as possible.
- 4.Rise onto your toes.
- 5.Squeeze, then lower slowly.
Common mistakes
- ●Not reaching full extension
- ●Bouncing instead of using the full range
Proper technique
The soleus is very resilient — it needs a lot of volume. The seated position is the only way to isolate it from the gastrocnemius.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Soleus
Secondary
- Gastrocnemius (stabilizer)
- Tibialis posterior