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Seated Calf Raise

Also called: Bent-knee calf raise

Primary muscles: Soleus

Joints / actions: Ankle joint (talocrural joint) (plantarflexion)

Plane: sagittal

Equipment: dumbbells

What it is

Seated with knees bent at roughly 90°, rising onto the balls of the feet against resistance placed across the thighs.

Purpose

Builds ankle plantarflexion strength with the knee bent, emphasizing the soleus.

Starting position

Sit with the balls of the feet on a raised platform, knees bent to about 90°, resistance (a machine pad or held weight) across the lower thighs.

Step by step

Rise up onto the balls of the feet, lifting the resistance through ankle plantarflexion.
Pause briefly at the top.
Lower under control until a comfortable stretch is felt at the bottom.

Breathing

Exhale as you rise; inhale as you lower.

Coaching cues

"Bent knees, push through the balls of your feet, smooth and controlled."

Common mistakes

Using a bouncing tempo; too small a range of motion; letting the knees drift forward off the resistance pad.

Easier regression

Reduce added resistance, or perform with body weight and hands on the thighs for light resistance only.

Harder progression

Increase resistance or add a pause at full contraction.

Alternatives

Standing calf raise (gastrocnemius emphasis).

Who may benefit

Anyone wanting complete calf development alongside standing calf raises.

Who should modify or avoid it

Those with Achilles tendon pain should reduce range/load.

Why this exercise works

Bending the knee slackens the two-joint gastrocnemius, shifting more of the plantarflexion demand onto the single-joint soleus — giving both major calf muscles dedicated, complementary training.

⚠ Safety note

Use a controlled tempo and comfortable range; avoid maximal loads before technique is consistent.

Sources

“The soleus plantarflexes the ankle independent of knee position, making it the primary target when the knee is bent.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.6 Appendicular Muscles of the Pelvic Girdle and Lower Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19