- Target muscle: Soleus
- Synergists: Gastrocnemius
- Mechanics: Isolation
- Force: Push
- Sit in the calf raise machine, place your thighs under the lever pads, and adjust the pads to support your thighs.
- Place the forefoot of one of your feet on the platform, with your heel extending off.
- Lift the lever a little and release the safety bar, giving the lever freedom to descend.
- Hold the handles for support.
- Inhale as you allow the lever to descend in a controlled manner until you feel a mild stretch in your calf.
- Hold for a count of one.
- Exhale as you press the lever all the way up by raising your heel.
- Hold for a count of two.
- Repeat for more repetitions.
- Repeat the exercise with your opposite leg.
- When you have finished, secure the lever with the safety bar.
Comments and tips
- The purpose of holding for a count of one before raising the lever is to allow the release of the elastic energy stored in your Achilles tendon, thus preventing you from using the energy to raise the lever.
- Use the machine seated one-leg calf raise to fix differences in the size and strength of your calf muscles. Start with your weak calf and do not perform more reps with your strong calf.
- Your calf is composed of your soleus and your gastrocnemius. Building your soleus makes your gastrocnemius look bigger because your gastrocnemius sits on top of your soleus.
- In all seated calf raise exercises, your soleus is the target and your gastrocnemius is the synergist, whereas in all standing calf raise exercises, your gastrocnemius is the target and your soleus is the synergist.
Machine seated one-leg calf raise