Legs · Machine
Seated Calf Raise
How to do the seated calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Calf Raise
- Mechanic
- Isolation
How to do it
Sit on a machine with pad on lower thighs near knees. Place toes and balls of feet on footpad. Push by extending your ankles as high as possible. Lower back down and repeat.
- 1Sit with the balls of your feet on the platform and press your heels up; you should feel your calves contracting
- 2Pause at the top to squeeze your calves, then lower slowly to feel a stretch
- 3Keep pressure through the balls of your feet and maintain even weight across your toes
Common mistakes
- Don't bounce or use momentum to complete the reps
- Avoid letting your knees move or your hips lift off the seat
- Don't allow your ankles to roll inward or outward, keep them aligned
Muscles worked
The seated calf raise mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Seated Calf Raise strength standards
See how your seated calf raise ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM85 lb
Silvere1RM187.5 lb
Golde1RM332.5 lb
Platinume1RM492.5 lb
Diamonde1RM592.5 lb
Champione1RM677.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the seated calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed April 2026.