Seated Calf Raise (Band)
An isolation exercise performed seated using a resistance band to target the soleus muscle and lower calf through controlled plantarflexion.
Instructions
- Sit on a bench or chair with your feet flat on the ground.
- Loop the band around your forefoot (just behind the toes) and hold the ends with your hands.
- Place your hands on your thighs or hold them in front of you for stability.
- Press the balls of your feet downward against the band resistance.
- Raise your heels off the ground, lifting through the calves.
- Squeeze the soleus at the top of the movement.
- Lower your heels back to the ground with control.
- Perform the desired number of repetitions with controlled movements.
Tips
- The seated position targets the soleus muscle rather than the larger gastrocnemius.
- Move slowly through the full range of motion with controlled tempo.
- Keep your torso upright and avoid leaning back during the movement.
- The soleus muscle is important for calf development and ankle stability.
- Perform high repetitions for best results with this isolation exercise.
- Adjust band resistance by holding the band closer to the anchor point for more tension.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps |
|---|---|---|
| Gain strength | 3 | 15 reps |
| Build muscle | 3 | 18 reps |
| Build endurance | 3 | 25 reps |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
beginner strength
beginner strength
Seated Calf Raise Bodyweight
Learn more about seated calf raise bodyweight beginner strength