Seated Calf Raise

Execution
1. Place the balls of your feet on the platform, place the pads across your lower thighs, and lower your heels as far as possible.
2. Lift the weight by raising your heels up as high as you can.
3. Slowly lower your heels down to the start position.
Muscles Involved
Primary: Soleus.
Secondary: Gastrocnemius.
Anatomic Focus
Foot position: Pointing your toes straight ahead (a) targets the whole calf muscle. Pointing your toes out (b) emphasizes the inner calf, whereas pointing your toes inward (c) targets the outer section of the muscle.

Foot spacing: Positioning your feet hip-width apart targets the whole calf muscle. A wide stance emphasizes the inner (medial) head, whereas a narrow stance targets the outer (lateral) head.
Body position: Position the pad just above your knees, not too high on the thighs. In the seated position, the bent knee places emphasis on both the soleus and the gastrocnemius.
Range of motion: To maximize the range of motion, aim for a full stretch at the bottom and full squeeze at the top.
VARIATION
Seated barbell calf raise: Perform the exercise while seated on a bench. Toes are on a block and a barbell rests across your lower thighs.