FlexSeated Calf Raises
Muscles worked
- Soleus
- Gastrocnemius
- CategoryLegs
- Default target4 sets × 15–20 reps
- EquipmentDumbbells, Chair
- Movement patternIsolation Lower
- Training stylesHypertrophy, Strength
Technique
Setup
Sit on a chair or bench with your feet on the floor. Place a dumbbell horizontally across your knees (use a towel for padding).
Movement
Raise your heels as high as possible by pushing through the balls of your feet. Squeeze, then lower slowly.
Form Tip
Seated raises specifically target the soleus muscle, which lies beneath the gastrocnemius. Focus on a slow, controlled stretch at the bottom.
Increase Difficulty
Increase the weight or use a 3-second eccentric (lowering) phase.
Decrease Difficulty
Perform without weights or with lighter resistance.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.