Weighted Seated Calf Raise
Strengthen your calves with the Weighted Seated Calf Raise. This isolation exercise targets the gastrocnemius and soleus, building powerful lower legs.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Seated Calf Raise
Bodyweight Standing Calf Raise
Calves · Gastrocnemius · Body weight
Weighted Donkey Calf Raise
Calves · Gastrocnemius · Weighted
Elevated Seated Calf Raise
Calves · Body weight
Dumbbell Seated One Leg Calf Raise
Calves · Gastrocnemius · Dumbbell
Description
A strength training exercise that targets the calf muscles by lifting a weighted bar while seated.
Save Weighted Seated Calf Raise to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Weighted Seated Calf Raise
- 01Setup
Sit on a seated calf raise machine with your knees bent at 90 degrees and your feet flat on the platform, ensuring the balls of your feet are on the edge.
- 02Setup
Position the padded lever across your lower thighs, just above your knees, and unlock the safety mechanism to allow movement.
- 03
Allow your heels to drop as far as comfortably possible, feeling a deep stretch in your calves, while inhaling deeply.
- 04
Exhale as you powerfully push through the balls of your feet, raising your heels as high as possible and contracting your calves at the peak.
- 05
Hold the peak contraction briefly, then slowly lower your heels back down to the starting stretched position, maintaining control throughout the movement.
Tips
- Focus on a full range of motion: Ensure your heels drop completely for a deep stretch and rise maximally for a strong contraction at the top.
- Control the eccentric phase: Slowly lowering the weight back down over 2-3 seconds increases time under tension and promotes greater muscle growth.
- Vary foot position: To slightly alter muscle engagement, try pointing your toes slightly inward or outward, but keep the primary focus on vertical movement.
- Maintain a stable upper body: Keep your torso upright and core engaged to prevent leaning or using momentum from your upper body.
Common mistakes
- Bouncing the weight instead of controlling the movement reduces muscle activation; focus on slow, deliberate lifts and controlled descents.
- Not achieving a full range of motion limits calf development; ensure your heels drop fully below the platform and rise to maximum height for a peak contraction.
- Using excessive weight can cause you to round your back or lift your hips; decrease the load to allow for proper form and a full range of motion.
In the Ellim app, Weighted Seated Calf Raise unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train weighted seated calf raise?
Get Ellim — FreeQuestions
What muscles does Weighted Seated Calf Raise work?
Weighted Seated Calf Raise primarily targets Gastrocnemius. Secondary muscles include Soleus.
Is Weighted Seated Calf Raise good for beginners?
Weighted Seated Calf Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted Seated Calf Raise?
You need Weighted to perform Weighted Seated Calf Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted Seated Calf Raise?
Focus on a full range of motion: Ensure your heels drop completely for a deep stretch and rise maximally for a strong contraction at the top. Control the eccentric phase: Slowly lowering the weight back down over 2-3 seconds increases time under tension and promotes greater muscle growth. Vary foot position: To slightly alter muscle engagement, try pointing your toes slightly inward or outward, but keep the primary focus on vertical movement. Maintain a stable upper body: Keep your torso upright and core engaged to prevent leaning or using momentum from your upper body.
What are common mistakes when doing Weighted Seated Calf Raise?
Bouncing the weight instead of controlling the movement reduces muscle activation; focus on slow, deliberate lifts and controlled descents. Not achieving a full range of motion limits calf development; ensure your heels drop fully below the platform and rise to maximum height for a peak contraction. Using excessive weight can cause you to round your back or lift your hips; decrease the load to allow for proper form and a full range of motion.
Related exercises
Barbell Seated Calf Raise
Calves · Gastrocnemius · Barbell
Single Leg Calf Raise Off Step
Calves · Gastrocnemius · Body weight
One Leg Floor Calf Raise
Calves · Gastrocnemius · Body weight
Dumbbell Seated Calf Raise
Calves · Gastrocnemius · Dumbbell
Seated Foot Slide
Calves · Body weight
Barbell Lying Lifting (on hip)
Hips · Gluteus Maximus · Barbell
Track every rep of Weighted Seated Calf Raise.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store