Weighted Seated Calf Raise
Description
The weighted seated calf raise adds a weight plate across the thighs while performing seated calf raises. The seated position with bent knees targets the soleus (deeper calf muscle) more than the gastrocnemius. It is a simple at-home or gym setup when no dedicated calf raise machine is available.
Muscle Group
Equipment Required
Weighted Seated Calf Raise Instructions
- Sit on a bench or chair. Place the balls of your feet on a step plate or block on the floor.
- Place a weight plate across your lower thighs, just above your knees. Hold it with your hands.
- Lower your heels as far as possible for a deep calf stretch.
- Press through the balls of your feet to raise your heels as high as possible.
- Squeeze your calves at the top. Hold briefly.
- Lower under control.
- Use moderate weight. Aim for 15 to 25 reps per set.
- Full range of motion on every rep.
Weighted Seated Calf Raise Form & Visual
Weighted Seated Calf Raise Benefits
- Targets the soleus specifically (seated position)
- Simple setup with a plate and step
- Useful when no calf raise machine is available
- Easy to load progressively
- Builds lower calf thickness
- Works at home or in any gym
Weighted Seated Calf Raise Muscles Worked
- Soleus (primary)
- Gastrocnemius (reduced in seated)
- Achilles tendon
Weighted Seated Calf Raise Variations & Alternatives
- Lever Seated Calf Raise
- Smith Seated Calf Raise
- Bodyweight Calf Raise
- Dumbbell Seated Calf Raise
- Barbell Seated Calf Raise
