How to do the Seated Calf Raise (Plate)
Step by step
- Sit on a bench with the balls of your feet on a plate and knees bent at 90 degrees.
- Rest a dumbbell or plate across your knees and hold it steady.
- Let your heels drop for a stretch in the calves.
- Drive your heels up as high as you can, pause at the top, then lower slowly.
The thing people get wrong
Bent knees target the lower calf muscle - keep the weight steady on your knees and pause at the top rather than rushing the reps.
Coaching cue
Push through the balls of your feet and let your heels travel as far as they can each rep.
Stay safe
Keep a hand on the weight the whole set; if it slides off your knees it lands on your feet.
Make it easier or harder
- Harder: Pause for three seconds at the top of every rep.
Muscles worked
- Primary: Calves
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.