Seated Calf Raise (Machine)
A machine-based isolation exercise that targets the lower leg muscles through plantar flexion. By performing the calf raise in a seated position with bent knees, this movement emphasizes the soleus muscle located underneath the larger gastrocnemius.
Since the bent-knee position isolates the soleus muscle, Iridium tracks fatigue for this sub-group independently of gastrocnemius-focused standing calf raises. The AI analyzes your 7-day workout history to determine if specific soleus volume is required to reach your Minimum Effective Volume landmarks. RPE inputs allow Iridium to gauge intensity and prescribe weight increases that drive progressive overload on this accessory movement.
Form Cues
- Place the balls of your feet securely on the edge of the platform
- Lower your heels fully until you feel a deep stretch in the lower calves
- Press up onto your toes as high as possible to peak contraction
- Pause for a distinct second at the top of the movement
- Lower the weight slowly under control for 2-3 seconds
- Don't bounce the weight out of the bottom position
- Don't allow your heels to slip off the platform
- Don't pull on the handles to help lift the weight
- Don't reduce the range of motion as you get tired
- Don't position the thigh pads directly on your kneecaps
Common Mistakes
- Bouncing at the bottom
- Performing partial repetitions
- Using excessive momentum
- Rushing the tempo
- Improper pad placement
Muscles Worked
This exercise primarily targets the soleus muscle deep in the calf. Because your knees are bent at 90 degrees, the larger gastrocnemius muscle is mechanically shortened and less active, forcing the soleus to perform the majority of the work for ankle stability and lower leg width.
Primary
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