Seated Calf Raise Bodyweight
The seated calf raise with bodyweight is an effective isolation exercise that targets the soleus muscle of the calf without requiring external equipment. This accessible variation allows for calf strengthening and development using only your own bodyweight.
Instructions
- Sit upright on a bench, chair, or the floor with your back straight and core engaged.
- Place the balls of your feet on the ground with your heels extended slightly in front of you.
- Engage your thigh muscles by contracting your quadriceps.
- Press through the balls of your feet and raise your heels as high as possible by extending your ankles.
- Hold the top position for one second while squeezing your calves.
- Slowly lower your heels back down with control.
- Repeat for the prescribed number of repetitions.
- To increase difficulty, place your hands on top of your thighs to add resistance.
Tips
- Perform the movement slowly and deliberately to maximize calf activation
- Feel the full range of motion from a comfortable starting position to a full contraction
- The seated position effectively isolates the soleus muscle beneath the main calf muscle
- You can add resistance by placing weight across your lap or having someone push down on your thighs
- Maintain an upright posture throughout the movement
- High repetition sets work well for calf training as this muscle responds to volume
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
Seated Calf Raise (Band)
Learn more about seated calf raise (band) beginner strength
beginner strength