Seated vs. Standing Calf Raise: Which Is Better for Your Calf Development?

Building bigger, stronger calves requires understanding which exercises work best for your goals. Both seated and standing calf raises effectively target your lower legs, but they work different muscles in distinct ways. Choosing between them—or using both—can make a real difference in your results.

Standing calf raises primarily target the gastrocnemius, the large muscle that gives your calves their visible shape, while seated calf raises focus on the soleus, the muscle that lies underneath. Each variation has specific benefits depending on what you want to achieve. Your knee position changes which muscle does most of the work during the movement.

This guide breaks down how each exercise works, what muscles they target, and how to perform them correctly. You'll learn the key differences between these two popular calf exercises so you can build a lower leg routine that matches your fitness goals.

Understanding the Calf Muscles

Calf Composition: Your calf is made up of two main muscles: the gastrocnemius and the soleus.

• The Gastrocnemius: The larger, more visible muscle that creates the rounded shape of the lower leg. Has two heads that start above the knee joint and connect to the Achilles tendon. Crosses both the knee and ankle joints.
• The Soleus: A flatter, wider muscle located underneath the gastrocnemius. Starts below the knee and connects to the Achilles tendon. Only crosses the ankle joint.
• Primary Function: Both muscles perform plantarflexion, which is the action of pointing your toes down or pushing up onto your tiptoes (essential for walking, running, and jumping).
• The Role of Knee Position:
  • Straight Knee: The gastrocnemius works at full power.
  • Bent Knee: The gastrocnemius becomes less active, leaving the soleus to do most of the work.
• Exercise Targeting:
  • Standing Calf Raises: Target both muscles because the knee is straight.
  • Seated Calf Raises: Focus primarily on the soleus because the knee is bent at 90 degrees.
• Training Benefit: Understanding these differences allows you to plan more effective workouts by targeting specific parts of the calf.

Seated Calf Raise

The seated calf raise targets the soleus muscle, which sits underneath the larger gastrocnemius and runs the length of your lower leg. This exercise requires you to sit with bent knees while pushing up through the balls of your feet.

Understanding the Seated Calf Raise

The seated position changes which calf muscle does most of the work. When your knees bend at 90 degrees, your gastrocnemius muscle becomes less active because it crosses both the ankle and knee joints. This means the soleus takes over as the primary mover.

The soleus makes up a large portion of your calf's total mass. It plays a key role in ankle stability and helps you walk, run, and jump. This muscle has more slow-twitch muscle fibers than the gastrocnemius, which means it responds well to higher repetitions.

Proper Form for Seated Calf Raises

• Starting Position: Sit on a bench or machine with your feet flat on the floor or a platform. Position the balls of your feet on the edge so your heels can drop below your toes. Place weight on your thighs just above your knees.
• The Movement: Lower your heels as far as comfortable to stretch the soleus. Push through the balls of your feet to raise your heels as high as possible. Hold the top position briefly, then lower back down with control. Keep your core tight and avoid bouncing at the bottom of the movement.
• Form Tips: Your knees should stay at roughly 90 degrees throughout the exercise. Don't let your feet roll inward or outward during the movement.

Equipment Options for Seated Calf Raises

You have several choices for performing this exercise:

• Seated calf raise machine: Provides a padded lever that sits on your thighs and allows easy weight adjustments
• Barbell or dumbbells: Place a barbell across your thighs or hold dumbbells on top of your knees while sitting on a bench
• Smith machine: Sit on a bench inside the Smith machine with the bar resting on your thighs
• Resistance bands: Loop a band under your feet and over your knees for lighter resistance

A small platform or weight plate under your toes increases your range of motion.

Common Mistakes

• Using too much weight: Limits your range of motion and reduces muscle engagement. Start lighter and focus on full movements before adding resistance.
• Moving too fast: Removes tension from your soleus. Control both the lifting and lowering phases for better muscle growth.
• Incomplete range of motion: Cuts your results short. Drop your heels below your toes at the bottom and rise as high as possible at the top.
• Letting your knees straighten: Shifts work away from the soleus. Maintain your 90-degree knee angle throughout each set.

Standing Calf Raise

The standing calf raise primarily targets your gastrocnemius muscle, which is the larger, more visible part of your calf that gives your lower leg its shape. Studies show that standing calf raises are more effective than seated calf raises for muscle development.

Understanding the Standing Calf Raise

The standing calf raise works your gastrocnemius because your knee stays straight during the movement. This muscle is the two-headed muscle on the back of your lower leg that creates the rounded appearance of your calves.

When you perform standing calf raises, you contract and stretch the muscle through its complete range of motion. This full stretch and contraction pattern helps build both muscle size and definition in the upper calf area.

You can perform this exercise with just your bodyweight when starting out. However, most people need to add weight to see muscle growth over time.

Proper Form for Standing Calf Raises

• Foot Placement: Stand with the balls of your feet on an elevated surface like a step or platform. Your heels should hang off the edge so they can drop below the level of your toes.
• Body Position: Keep your legs straight but don't lock your knees. Place your hands on a wall or rail for balance if needed. Lower your heels as far down as comfortable to get a full stretch in your calves.
• The Movement: Push through the balls of your feet to raise your heels as high as possible. Squeeze your calf muscles at the top of the movement. Control the descent back down rather than dropping quickly.

Equipment Options for Standing Calf Raises

You can use a Smith machine with a bar across your shoulders for added weight. A standing calf raise machine provides padded shoulder supports and a built-in platform.

Free weights work well too. Hold dumbbells at your sides or place a barbell across your upper back. Even a single dumbbell held in one hand while doing single-leg raises is effective.

A simple step or stair with no equipment lets you train anywhere using bodyweight only.

Common Mistakes

• Bouncing at the bottom: Reduces muscle tension and can strain your Achilles tendon. Keep the motion controlled throughout the entire range.
• Not going through a full range of motion: Limits your results. Drop your heels below parallel and raise up as high as possible on each rep.
• Bending your knees: Shifts the work to your soleus muscle instead of your gastrocnemius. Keep your legs straight to maintain proper muscle targeting.