Calf Raise - Seated (Machine: Plate Loaded)

Sit with the pad over your thighs. Lower your heels as far as they go to stretch the calves, then push up onto your toes. Squeeze hard at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lower calves

calves

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the seated calf raise machine with your back against the pad.
- Adjust the machine so that the padded lever rests comfortably on your thighs, just above your knees.
Step 2Position Your Feet
- Place the balls of your feet on the foot platform, ensuring your heels are hanging off the edge.
- Your feet should be hip-width apart for balanced movement.
Step 3Adjust the Weight
- Select an appropriate weight on the machine that allows you to perform the exercise with good form.
- Start with a lighter weight to master the movement before increasing the load.
Step 4Engage Your Core
- Keep your core engaged and your back pressed against the pad throughout the exercise.
- Maintain a neutral spine position to avoid strain.
Step 5Lift Your Heels
- Push through the balls of your feet to lift your heels as high as possible.
- Squeeze your calf muscles at the top of the movement for maximum contraction.
Step 6Lower Your Heels
- Slowly lower your heels back down towards the starting position, allowing for a full stretch of the calf muscles.
- Control the movement to avoid bouncing or jerking.
Step 7Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
- Focus on smooth, controlled movements for effectiveness.
Step 8Finish the Exercise
- After completing your reps, carefully lower the weight back to the starting position.
- Stand up and step off the machine safely.