Calf Raise - Seated Toes In

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Calves Strength Seated Calf Raise Machine Push Gym

Purpose: This exercise works the calf muscle, specifically the soleus (lower calf).

Benefits: This exercise is one of the few that isolate the soleus and lower calf area. Positioning your toes facing inwards works the outer calves.

Sit on the calf raise machine and place the balls of your toes on the foot rest. Your heels extend off the foot rest. Place your thighs under the lever pad. Lower your heels to a negative position (heels lower than your toes), your toes pointing in at about 45 degrees.. This is the starting position. With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the foot rest. Exhale during this movement. Slowly lower your heels and return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.


The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.

Step 1

Sit on in the machine, toes on the foot rest, thighs under the lever pad, heels in a negative position.

calf-raise-seated-toes-in-step-0

Sit on the calf raise machine and place the balls of your toes on the foot rest. Your heels extend off the foot rest. Place your thighs under the lever pad. Lower your heels to a negative position (heels lower than your toes), your toes pointing in at about 45 degrees.. This is the starting position.

Step 2

Start with your heels in a negative position and raise your heels as high as they can go.

calf-raise-seated-toes-in-step-1

With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement.

Step 3

Slowly lower your heels until they are in a negative position.

calf-raise-seated-toes-in-step-2

Slowly lower your heels and return to the starting position. Inhale during this movement. Sit on the calf raise machine and place the balls of your toes on the foot rest. Your heels extend off the foot rest. Place your thighs under the lever pad. Lower your heels to a negative position (heels lower than your toes), your toes pointing in at about 45 degrees.