Despite not being high on most people’s priority list, the calves are important muscles with numerous athletic and everyday functions. The calves are primarily responsible for plantarflexion (moving the foot down), but they also play a role in ankle and knee stability (1). 

Our calves are involved in activities like walking, running, jumping, and weight training. For example, strong calves lead to better lower body stability, which can improve our performance on squats, lunges, deadlifts, and other similar activities.

As the primary way to train our calves, calf raises are vital for good performance and longevity in the gym. First, the movement strengthens our calves which delivers the benefits we mentioned above. Second, calf raises grow the often stubborn calves which contributes to lower body aesthetics and proportions. Third, strong calves can make everyday activities like walking and climbing stairs easier to handle, especially when we do them for long periods.

How to do Calf Raises

1. Set your weight on the machine. Calf raise devices typically work with weight plates, but some offer the option to select your load with a pin.
2. Adjust the thigh pad, so your thighs fit snugly as you position the balls of your feet on the platform. Doing so is vital for easier unracking and re-racking of the weight as you train.
3. Place your lower thighs against the pad and position the balls of your feet on the platform. Your heels should hang in the air. Your shins should be vertical with your knees over your ankles.
4. Engage your calves, take a breath, and grab the safety bar, which you’ll be moving to the side in a moment.
5. Extend your feet to raise the weight and release the safety bar to the side.
6. Lower the weight as much as you can, allowing your heels to travel below the level of your toes. You should feel an intense calf stretch as you do.
7. Press through the balls of your feet as you engage your calves and raise the weight. Go up as much as you can. You should feel your calves contracting.
8. Exhale near the top and repeat.

What muscles does a seated calf raise work?

Calf raises primarily train your calves.

The calves consist of two unique muscles: 

• Gastrocnemius is the smaller two-headed calf muscle. Both heads of the gastrocnemius originate from the femur and insert into the heel. Because of this anatomical nuance, the gastrocnemius works during ankle flexion and knee flexion (2).
  
• Soleus is the larger muscle that lies underneath the gastrocnemius. The soleus is a powerful muscle that plays a significant role in overall calf muscle function. The soleus originates below the knee and inserts into the heel, acting only on the ankle (3).

Seated calf raises primarily train the soleus muscle because of the gastrocnemius’ origin point (4). When our knees are bent, the gastrocnemius is shortened at the knee joint, which prevents it from contracting well around the ankle. Researchers refer to this phenomenon as active insufficiency.

Tips for Seated Calf Raises 

1. Focus on Training with Full Range of Motion

The most important thing to keep in mind as you do any calf raise variation is to train with a full range of motion. Meaning, lift the weight as much as you can and lower it until your heel falls below the ball of your foot. Doing so will activate your calves better, provide greater tension, and hopefully result in better results. As a rule of thumb, you should feel your calves stretch well at the bottom of each repetition. Then, upon raising the weight, your calves should contract strongly.

2. Do Slow and Controlled Repetitions

Optimal muscle growth results from placing the right amount of tension on the desired muscle. In the case of calf raises, this means doing slow and controlled repetitions, which would allow the calves to do all the work. As you do calf raises, lower the weight slowly, allow it to rest at the bottom for a second or two, and engage your calves fully on the way up. Slow and controlled repetitions might seem like something obvious to do, but many trainees find themselves bouncing the weight up and down, which lets them use heavier weights but defeats the whole purpose of the exercise.

Variations and Modifications of the Seated Calf Raises 

1. Pause Calf Raises

Pause calf raises are a more challenging variation of the standard exercise. The goal with pause calf raises is to emphasize your calf muscles even more and prevent ego lifting. Doing this variation is not much different from the instructions we’ve shared above. The difference is, you would now pause at the bottom and top for at least three seconds.

Raise weight ⇒ Hold for 2-3 seconds ⇒ Lower weight ⇒ Hold for 2-3 seconds

2. Standing Calf Raises

The standing calf raise is among the most popular variations. As its name suggests, the standing calf raise means moving from a standing position with your knees straight. Doing so will allow you to prioritize the gastrocnemius muscle over the soleus.

Mistakes to Avoid

One of the most common mistakes people make with the seated calf raise is to use too much weight, which prevents them from doing the full range of motion. In most cases, trainees would lift the weight a couple of inches, lower it until their heels are at toe level, and go back up again. While not terrible, this range of motion prevents optimal calf training because each repetition lacks a solid stretch. 

Another common mistake that often comes from general disinterest in calf training is to use the same repetition range forever. Our calves primarily consist of slow-twitch muscle fibers, which means they respond well to high repetition training. But this isn’t to say that we also shouldn’t train in the moderate (12 to 20) and low (6 to 12) ranges. Mixing it up is beneficial for optimal motor unit recruitment and for causing adequate mechanical tension and metabolic stress (5).

The third common mistake is bouncing, which typically comes from lifting too much weight. Instead of moving the weight slowly from start to finish, trainees use excessive momentum to lift it and then allow it to drop, creating a bouncing appearance. The problem is, bouncing takes the tension away from the calves and instead forces our Achilles tendons to absorb the force. Instead of strengthening our calves, we overwork our connective tissues and increase the risk of injuries.

Similar Exercises to the Seated Calf Raise

Standing Calf Raise (Machine)

Standing machine calf raises are quite effective and involve the gastrocnemius muscle better since it crosses the ankle and knee joints. Other than that, the standing version has an identical movement pattern to seated calf raises.

Standing Single-Leg Calf Raise

Standing single-leg calf raises help work one side at a time, preventing muscle imbalances. Similar to standing machine calf raises, this variation activates the gastrocnemius better. Plus, you can do these without any equipment, apart from having somewhere to elevate your foot.

Donkey Calf Raise

Donkey calf raises have the same movement pattern as seated calf raises. Since your legs are straight for this exercise, the donkey calf raise is also great for developing the gastrocnemius muscle. The primary difference is, you have to bend forward to do these.

Seated Calf Raise (Dumbbell)

Seated dumbbell calf raises are essentially the same exercise. The only difference is, you can do these if you don’t have access to a seated calf raise machine. Sit down, elevate the balls of your feet on something (for example, a calf raise platform), and place a pair of dumbbells on your thighs for resistance.

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Machine calf presses are an isolation exercise you can perform to overload and develop your calves, the muscles covering the rear of your lower legs. 

Depending on the machine’s model, you can position yourself in numerous ways. For example, you can use a traditional leg press machine and place the balls of your feet on the footplate. You can also use a standing calf raise machine where you put a pad over your shoulders, position your feet on a platform, and perform the exercise.

The machine calf press is an effective exercise because it allows you to focus on your calves and overload them with a significant amount of weight. Most trainees also find it easier to form an excellent mind-muscle connection, leading to superior muscle growth.

We recommend including the machine calf press later in your workout, possibly even as the last exercise.

How to do Calf Press with a Machine

1. Lie on a leg press machine and extend your legs to the platform.
2. Position the balls of your feet on the platform and have your heels remain in the air.
3. Take a breath, push the platform to straighten your legs, and unlatch the safety bars of the leg press machine.
4. In a controlled fashion, allow your ankles to flex while keeping your legs straight and heels in the same position. You should feel a stretch in your calves.
5. Now, push through the balls of your feet to extend both ankles as much as you can and hold the contraction for a second before releasing.
6. Keep repeating.

What muscles does the machine calf press activate?

Machine calf presses primarily train the calves, consisting of the gastrocnemius and soleus. The gastroc is the smaller of the two and has two heads (1). Both parts of the muscle originate from the femur (above the knee) and insert into the heel via the Achilles tendon. Having our legs straight during a calf press allows us to contract the gastroc more effectively.

The machine calf press also trains the soleus, which is larger but is situated underneath the gastroc (2). Unlike the gastrocnemius, the soleus originates below the knee, inserting in the heel. The muscle doesn’t play a role at the knee and only produces ankle flexion and extension.

Tips for the Machine Calf Press 

The most important tip to keep in mind for calf presses is to train with a full range of motion. You should flex your ankles until you feel a stretch in your calves and follow up with an extension to contract the muscles.

You should also keep each repetition slow and controlled. Extend your ankles for up to three seconds, engaging your calves as best as possible. Hold the top position for a moment and flex your ankles slowly, feeling your calves stretch. Avoid pressing the weight quickly and bouncing at the bottom of each repetition.

Positioning your feet correctly is also important. Have the balls of your feet on the footplate and your heels in the air. As you press, do so from the balls of your feet instead of through your toes. 

Doing machine calf presses with a lighter weight is also beneficial because it allows you to perform more reps and feel your calves working. You can also do heavier sets but limit those and be careful because you might have to shorten the range of motion, making the exercise less effective.

Variations and Modifications of the Machine Calf Press

1. Pause Machine Calf Press

Pause machine calf press is a variation where you extend your ankles and hold the position for two to three seconds. Doing so is beneficial for activating your calves more, stimulating them to grow and get stronger.

2. Tempo Machine Calf Press

The tempo machine calf press is a valuable variation you can perform to improve your mind-muscle connection and make each repetition more difficult. For example, you can extend your ankles for three to four seconds, hold the top for a moment, and flex them for another three to four seconds.

3. Standing Machine Calf Press

Standing machine calf presses are a variation you perform on a special gym machine. The goal is to place the weight over your shoulders, keep your body straight, and perform calf presses. Doing the movement while standing isn’t more beneficial or unique, but it can be nice to change things up.

Mistakes to Avoid

The most common mistake with any calf press variation is using too much weight. Trainees often load up a lot of weight, reasoning that calf presses are easy to do. But using a considerable load shortens your range of motion, preventing you from training your calves effectively. Avoid the mistake by picking loads that allow you to do at least ten repetitions with a full range of motion.

Another common mistake with calf presses is not training through a full range of motion. Trainees often extend their ankles enough but flex them insufficiently, robbing their calves of a good stretch at the bottom of each repetition. Avoid the error by flexing as much as possible and following up with an extension, feeling your calves stretching and contracting.

The third mistake with calf presses is doing repetitions too quickly and using momentum, both of which can result from lifting too much weight. Doing so places more stress on your connective tissues and prevents you from keeping the tension on your muscles. Instead, you should do each repetition slowly, forcing your calves to work hard throughout each set. 

Similar Exercises to the Machine Calf Press

Single Leg Standing Calf Raise (Dumbbell)

Single leg standing calf raises are a simple and effective exercise that strengthens your calves even if you don’t have access to a gym machine. All you have to do is elevate one foot on a platform, hold something for balance, and perform calf raises.

Glute Ham Raises

While not your traditional calf exercise, the glute ham raise strengthens your posterior chain: back, glutes, and hamstrings (3). Glute ham raises also develop your gastrocnemius, which contributes to knee flexion.

Seated Calf Raise

Seated calf raises are a simple and effective isolation exercise you can perform to emphasize the soleus muscle (4). The objective is to sit on a calf raise machine, place the pad over your lower thighs, position the balls of your feet on the platform, and begin doing calf raises.

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Our quadriceps, hamstrings, and glutes are essential for overall aesthetics and functionality, so many trainees focus on the deadlift, squat, and hip thrust. But what people fail to consider is the large muscle group of the lower leg: the calves.

Training the calves is essential for the overall appearance and functionality of the lower body. A pair of skinny calves will never look good, even if the person has well-developed thighs. It simply looks unbalanced. 

Aside from the visual aspect, our calves play an essential role in foot stability, ankle extension, and knee flexion. Strengthening the muscle is beneficial for many activities, including walking, running, jumping, staying balanced while lifting weights, and more.

The single leg standing calf raise is among the simplest and most effective movements you can do to build up your calves. The best part is that you can do the exercise at home, so long as you have stairs or something similar for foot elevation.

How to do the Single Leg Standing Calf Raises with a Dumbbell

1. Grab a moderately-heavy dumbbell with your left hand and position your right foot on the calf raise platform. The front half of your foot should be on the platform, and your heel should be in the air. You can also perform this movement on stairs.
2. Grab onto something for balance with your right hand, straighten your back and bend your left leg.
3. Inhale and push through your right foot by engaging your calf. Elevate yourself as much as you can.
4. Hold the top position for a second as you exhale and slowly lower yourself by allowing your ankle to flex.
5. Go down as much as you can – you should feel an intense stretch in your calf muscle at the bottom.
6. Keep repeating.
7. Once you’re finished, grab the dumbbell with your right hand and do the movement with your left leg.

What muscles does single leg standing calf raises activate?

The calves are the primary muscle group involved in single leg standing calf raises. The muscle group consists of two muscles: the gastrocnemius and soleus. Both muscles produce ankle extension, so doing calf raises works each well enough. The soleus is the larger muscle of the two, but it only works around the ankle joint (1). Meaning, knee position doesn’t affect the muscle’s functions and activation. 

The gastrocnemius is smaller, but it originates from the femur, crossing the knee joint before inserting into the ankle (2). Meaning, knee angle impacts the muscle function and how well we can contract it. Standing calf raises, such as the single leg variation, is a great exercise to emphasize the gastrocnemius (3).

As far as loading ranges go, it’s beneficial to do single leg standing calf raises with lighter and heavier weights to develop the gastrocnemius and soleus muscles. The soleus primarily consists of slow-twitch muscle fibers, which means the muscle group benefits from high-repetition training (4). The gastrocnemius has fewer slow-twitch fibers, benefiting from moderate and high loads.

Our glutes, abs, obliques, and back muscles are also involved to some degree. These muscles flex isometrically to keep us balanced throughout the exercise. Similarly, our biceps, forearms, and grip strength also benefit from the movement. Our arm muscles also work isometrically to hold onto the weight we use during calf raises.

Proper form when doing the Single Leg Standing Calf Raises

The most crucial element of proper form with any calf raise variation is using a full range of motion. Lower your heel as much as you can and follow that with a strong raise. Doing so allows you to stretch and shorten your calves well, which provides a strong stimulus for growth.

Doing each repetition slowly and with control is also important. It allows you to keep the tension on your calves, allowing them to grow and strengthen optimally. An excellent way to improve calf activation is to push through the entire width of your foot. Some trainees focus on pressing through a single point of the foot (for example, the big toe), reducing muscle activation and making the movement less effective.

It’s also beneficial to stay upright. Leaning forward can make the movement feel more manageable, but it will reduce its effectiveness. So, keep your shoulders, hips, knees, and ankles in a straight line throughout each repetition.

Variations and Modifications of the Single Leg Standing Calf Raises

1. Bodyweight Single Leg Standing Calf Raise

If you’ve never done much calf training, starting with bodyweight standing calf raises would be a good idea. That way, you can work on your technique and learn how to engage your calves before overloading them with extra weight.

2. Slow Calf Raises

The slow calf raise is a variation where you do each repetition slowly. Doing so is good for increasing time under tension and improving calf activation. For example, you would lower yourself for three seconds, hold the bottom for a count of two, raise yourself for another three seconds, and hold the top.

3. Double Leg Standing Calf Raises

The double leg standing calf raise is another good variation that works great for beginners, especially those struggling to remain balanced. The execution of the exercise is the same, but instead of supporting yourself on one foot, you use both to raise and lower yourself.

Mistakes to Avoid

A common mistake with the single leg standing calf raise is doing repetitions too quickly. Speed limits muscle activity and reduces the effectiveness of the exercise. Avoid the mistake by doing each repetition slowly, making sure to feel your calves stretching and contracting well.

Another mistake similar to the first one relates to bouncing off the bottom. For example, trainees would lower themselves quickly and bounce off the bottom, propelling themselves back to the top. Sure, bouncing off the bottom will allow you to do more repetitions. But it will reduce the overall effectiveness of the movement. Instead of keeping tension on your calves, your Achilles tendon absorbs the force.

The third common and significant mistake is cutting the range of motion short – for example, not lowering yourself enough or stopping before you reach the top. The error typically comes from too much weight, but some trainees don’t know any better. Avoid the mistake by prioritizing a full range of motion before thinking about the load you’re using.

Similar Exercises to the Single Leg Standing Calf Raises

Glute Ham Raise

The glute ham raise is different from a calf raise, but both movements train one muscle group: the gastrocnemius. As discussed earlier, the gastrocnemius originates from just above the knee and inserts into the ankle. Thanks to its origin, the muscle aids knee flexion during glute ham raises.

Calf Press (Machine)

The machine calf press is a fantastic variation, especially if you don’t have access to a calf raise machine. The goal here is to sit inside a leg press machine and position the balls of your feet at the lower edge of the footplate. You would then straighten your knees and perform calf raises. 

Seated Calf Raise (Machine)

The seated calf raise is another fantastic movement that works similarly to the single leg standing variation. Both exercises similarly train your calves. The primary difference is that the calf raises from a seated position (with flexed knees) to emphasize the soleus muscle better.

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