How to do the seated calf raise

Step by step

1. Load the machine, sit down, and adjust the pad. Your thighs should fit snugly, allowing you to unrack the weight by extending your ankles.
2. Position your thighs against the pad and grab the handles firmly.
3. Take a breath and unrack the weight by flexing your calves.
4. Put the safety bar to the side and flex your ankles to lower the weight until you feel a stretch in your calves.
5. Press through the balls of your feet and flex your calves, exhaling near the top.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the seated calf raise

• PHUL4 × 15
• Arnold Split4 × 15
• Upper / Lower Hypertrophy4 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.