Male model ex_XMJ6OJ

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Lower Legs · Leverage Machine

Seated Calf Machine

beginnerstrength

Seated Calf Machine is a beginner isolation strength exercise that works the calves (lower legs), with the shins assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Calves
Body part: Lower Legs
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Calves · Gastrocnemius, Soleus

Secondary muscles

Shins · tibialis anterior

How to do Seated Calf Machine

Sit on the calf raise machine with your forefeet positioned on the foot platform and your knees secured under the padded lever.
Hold the handles with both hands and allow your heels to lower as far as possible, fully stretching your calves.
Press through your forefeet to lift your heels as high as possible, then slowly lower your heels back to the starting position.
Repeat for the desired repetitions.

Form tips

Keep your back straight and torso still throughout the exercise.
Maintain tension in the calves from start to finish.
Lower your heels slowly to emphasize the eccentric portion of the lift.

Seated Calf Machine alternatives

Kettlebell Seated Calf Raise

Calves · beginner

Dumbbell Seated Calf Raise

Calves · beginner

Seated Calf Stretch

Calves · beginner

Seated Calf Raises Dumbbell on Knee

Calves · beginner

More calves exercises

Bodyweight Calf Raises

Calves · intermediate

Kettlebell Calf Raise

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Smith Machine Calf Raise

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Dumbbell Seated One Leg Calf Raise Hammer Grip

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Landmine Calf Raise

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Seated Straight Leg Calf Stretch

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Calf Raise Clap

Calves · advanced

Bodyweight Standing Calf Raise

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Seated Calf Machine FAQ

What muscles does Seated Calf Machine work?

Seated Calf Machine mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins work as secondary muscles.

What equipment do you need for Seated Calf Machine?

You need a leverage machine.

How many sets and reps of Seated Calf Machine should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Seated Calf Machine good for beginners?

Yes. Seated Calf Machine is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Seated Calf Machine burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Seated Calf Machine?

Other exercises for the calves include Kettlebell Seated Calf Raise, Dumbbell Seated Calf Raise, Seated Calf Stretch and Seated Calf Raises Dumbbell on Knee.

For developers

Use Seated Calf Machine in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XMJ6OJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XMJ6OJ",
  "name": "Seated Calf Machine",
  "model": "male",
  "target": "Calves",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_XMJ6OJ/mp4-720.mp4?…",
    "poster": "https://…/ex_XMJ6OJ/poster.jpg?…"
  }
}