Seated Calf Raise
Trains the calves. You need a machine. 7 of our free programs use it, across 19 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Seated Calf Raise
These numbers are counted from the programs themselves, not averaged off the internet.
7of our 50 programs use it
3×15–25the shape they run most (10 sessions)
1:00typical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Arnold Split | Legs | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Legs | 1×10–15+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Power, Lower Hypertrophy | 2×6–103×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Lower Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Physique Peak | Legs | 3×15–25 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Lower | 4×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Seated Calf Raise progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Seated Calf Raise trains
Technique
How to do the Seated Calf Raise
- Sit on a bench with your forefeet on a weight plate with heels extended to the floor, feet hip-width apart. Place a dumbbell on each knee, holding them in place with your hands.
- Lift your heels off the floor by extending your ankles, pushing through your forefeet to raise the dumbbells.
- Pause at the top of the movement, squeezing your calf muscles.
- Lower your heels back just before touching the floor with control, returning to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Ensure the dumbbells stay balanced on your knees throughout the exercise.
- Focus on the contraction in your calf muscles rather than using momentum.
- Use a full range of motion, ensuring a deep stretch at the bottom and a strong contraction at the top.
Substitutes
Swap Seated Calf Raise for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Seated Calf Raise for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.