Seated calf raise
The seated calf raise bends the knee, which slackens the gastrocnemius, so it is a poor calf builder: in the one long-term trial the gastrocnemius barely grew (about 1%), versus 9–12% with standing raises, and the soleus grew no more than with standing raises. For calf size, do standing raises first; the seated version is an optional extra.
What the science says
- Little growth of the gastrocnemius Moderate evidence
In Kinoshita et al. (2023), the leg trained with seated raises (5 × 10 at 70% of 1RM, twice a week, 12 weeks) showed no significant gastrocnemius growth (+0.6% to +1.7%), while the standing leg gained 9.2–12.4%.
- The soleus grows, but no more than with standing raises Moderate evidence
In the same trial the soleus grew similarly with seated and standing raises (2.9% vs 2.1%), so the seated version did not offer a soleus advantage.
- A bent knee does not isolate the soleus Moderate evidence
Hébert-Losier et al. (2011) measured triceps surae EMG in 48 people across knee angles and found no position selective to the soleus or either gastrocnemius head; peak activity was rarely reached sitting. Activation is not growth, but it fits the trial result.
How to do it
Muscles trained: soleus, gastrocnemius
- Set the knee pad snugly on the lower thighs with the knees bent at about 90°.
- Place the balls of the feet on the platform edge.
- Lower the heels into a deep stretch and pause 1–2 seconds.
- Rise fully onto the balls of the feet without bouncing.
How to apply it
If you like it, add it after standing calf raises rather than instead of them, using the same deep-stretch technique.
Who should be careful
Low-risk for healthy adults; build deep-stretch volume gradually to avoid Achilles and calf soreness. Anyone with Achilles tendon pain should have a physician or physical therapist set their training.
Frequently asked questions
Does the seated calf raise build the calves?
Not much. In a 12-week MRI trial the gastrocnemius barely grew with seated raises (about 1%) versus 9–12% with standing raises.
Isn't it the best soleus exercise?
Not in the trial: the soleus grew about the same with seated and standing raises (2.9% vs 2.1%), and EMG shows no knee angle isolates the soleus.
Should I drop it?
Do standing calf raises first; the seated version can be an optional extra, not a replacement.
Scientific references
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Romanian deadlift Moderate evidence
The Romanian deadlift is a hip hinge that loads the hamstrings and glutes at long muscle lengths, and trials of stiff-leg deadlifts and similar hip-extension exercises show real hamstring growth, mainly in the semimembranosus and biceps femoris long head.