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Exercises · IA-ANK-EXE-002

Seated Calf Raise

Use seated calf raises to build soleus and calf strength with the knee bent.

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At a glance

Exercise profile

Target muscles
Soleus
Exercise type
Strength
Equipment
Chair, Optional dumbbell or backpack
Mechanics
Isolation
Movement pattern
Ankle plantarflexion (bilateral or unilateral)
Experience level
beginner
Secondary muscles
Gastrocnemius

Bent-knee calf strength

What this exercise works

With the knee bent, the soleus contributes strongly as the heel rises and lowers under control.

Primary emphasis

  • Soleus

Secondary muscles

  • Gastrocnemius

Stabilizers

  • Foot intrinsic muscles

Movement and joint actions

  • Ankle plantarflexion

Muscle contribution changes with position, range, resistance and individual technique.

Why it can help

Potential benefits and carryover

Benefits depend on technique, dosage, consistency and whether the exercise suits the person. Sport carryover means supporting the physical demands of the activity—not guaranteeing performance or preventing injury.

Everyday benefits

  • Builds bent-knee calf capacity
  • Supports walking, hills and running push-off
  • Allows load to be progressed without balance limiting the set

Training carryover

  • Builds a base for standing and single-leg calf raises
  • Supports loaded walking and lower-body training

Sport carryover

  • Supports repeated push-off for running and court sports

Technique

Seated Calf Raise tips

Use these cues to keep the movement controlled and focused on its intended purpose.

  1. Keep the knee bent throughout the movement.
  2. Pause briefly at the top and lower under control.
  3. Use a lighter load or smaller range if symptoms are clearly worse the next day.

How to Do It

  1. Sit tall with both feet flat, knees bent roughly 90 degrees.
  2. Place a light weight on the thighs just above the knees if ready.
  3. Lift both heels as high as comfortable without rolling the feet outward.
  4. Pause briefly, then lower for 2–3 seconds.
  5. Begin with 2–3 sets of 8–15 controlled repetitions.

What You Should Feel

Effort through the lower calf. Reduce range or load if there is sharp Achilles or calf pain.

Progression

Add repetitions, then load, then progress toward single-leg seated raises and standing calf raises.

This is general education. Do not start resisted calf work after an Achilles rupture or significant acute calf injury without appropriate clearance.

Connected knowledge

Related content

InjuriesCalf StrainInjuriesAchilles TendinopathyExercisesCalf Raise
Educational information only

This information does not diagnose an injury or replace care from a qualified healthcare professional.