Plate-Loaded Seated Calf Raise
Seated machine heel raise, with the knee bent, to emphasize the soleus.
- Primary muscleCalves
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Calves
- Machine
How to do the Plate-Loaded Seated Calf Raise
4 steps, in the order you do them.
- Sit in the machine with the balls of your feet on the edge of the platform and the pad resting on your thighs.
- Release the safety catch and lower your heels until you feel the stretch.
- Rise as high as you can onto your toes and hold for a second.
- Lower with control without bouncing.
Muscles worked
Common Plate-Loaded Seated Calf Raise mistakes
What goes wrong most often when you do the Plate-Loaded Seated Calf Raise, and how to fix it.
The pad rests on the knees instead of the thighs.
Lower the pad until it sits firmly on the lower thighs, just above the knees.
You push the pad with your hands to help you rise.
Rest your hands without pushing and let the load move from the ankles alone.
You lean back and lift your thighs with your hips.
Keep your torso upright and still on the seat for the entire set.
Alternatives to the Plate-Loaded Seated Calf Raise
They work the calves with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 16 of the 36 routines.
- Beginners3 × 12–15
- Experienced4 × 12–20
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Upper-Legs 4 Days | Beginner | 3 × 12–15 | 1:00 |
| Back to the Gym 3 Days | Beginner | 2 × 12–15 | 1:00 |
| Calf specialization · Beginner | Beginner and intermediate | 2 × 15–20 | 1:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 12–15 | 1:00 |
| Intermediate PPL 6 Days | Intermediate | 4 × 12–20 | 1:00 |
| Upper-Legs 5 Days | Intermediate | 4 × 12–15 | 1:00 |
| Chest specialization | Intermediate and advanced | 3 × 12–15 | 1:00 |
| Back specialization | Intermediate and advanced | 3 × 12–15 | 1:00 |
Rest between sets, in minutes. And 8 more routines in the app.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Plate-Loaded Seated Calf Raise
- Beginner Upper-Legs 4 Days4 days · 60 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Calf specialization · Beginner4 days · 60 min · Beginner and intermediateSee routine →
More calves exercises
Calf Press on Leg PressCalves · Machine
Standing Machine Calf RaiseCalves · Machine
Wall Tibialis RaiseCalves · Bodyweight
Machine Donkey Calf RaiseCalves · Machine
Frequently asked questions
What muscles does the Plate-Loaded Seated Calf Raise work?
The Plate-Loaded Seated Calf Raise works mainly the calves.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 12 to 15 reps with 1 minute of rest. With more experience, 4 sets of 12 to 20 reps with 1 minute of rest.
Which routines include the Plate-Loaded Seated Calf Raise?
It appears in 16 of the 36 Mobbe routines, such as Beginner Upper-Legs 4 Days, Back to the Gym 3 Days, and Calf specialization · Beginner.