Weighted Seated Single Calf Raise (VERSION 2) exercise animation (Male)

Weighted Seated Single Calf Raise (VERSION 2)

Target muscle
—
Equipment
Weighted
Body part
Calves
Type
Strength

The Weighted Seated Single Calf Raise (VERSION 2) is a single-leg isolation exercise that targets the soleus and deeper calf muscles by performing the movement while seated with a weight plate or dumbbell resting on the working knee. The seated position keeps the knee bent, which shortens the gastrocnemius and shifts the load onto the soleus for more direct calf development. This variation uses a slightly adjusted foot position to alter the angle of resistance and increase range of motion.

How to do the Weighted Seated Single Calf Raise (VERSION 2)

  1. 1Sit upright on a flat bench or sturdy chair with your feet flat on the floor, hip-width apart.
  2. 2Place a weight plate or dumbbell on your right thigh, just above the knee, and hold it in place with your right hand.
  3. 3Lift your left foot off the floor, keeping it tucked back and out of the way so only the right foot is working.
  4. 4Position the ball of your right foot on a small platform or weight plate on the floor to allow for a full range of motion.
  5. 5Lower your right heel toward the floor in a controlled manner until you feel a full stretch in your calf.
  6. 6Press through the ball of your foot and raise your heel as high as possible, squeezing the calf at the top of the movement.
  7. 7Pause briefly at the top, then slowly lower your heel back to the stretched position.
  8. 8Complete all reps on the right leg, then switch the weight to your left thigh and repeat on the left side.

Form tips

  • Keep your torso upright throughout the movement — leaning forward shifts load away from the calf and strains the lower back.
  • Move through the fullest range of motion you can control: a deep stretch at the bottom and a hard squeeze at the top will maximize soleus activation.
  • Use a slow, deliberate tempo (2 seconds up, 2 seconds down) rather than bouncing the weight through the range of motion.
  • Start with a lighter weight to master balance and control before progressing — the single-leg setup demands stability.
  • Keep the non-working foot off the ground for the entire set to ensure all the load stays on the working calf.

Common mistakes

  • Bouncing or using momentum: Using a quick, bouncy rep reduces time under tension and can strain the Achilles tendon — lower slowly and raise with control.
  • Cutting the range short: Stopping the heel before a full stretch or not rising to full plantar flexion limits soleus development and reduces the training stimulus.
  • Letting the foot roll inward or outward: Pronating or supinating the foot during the raise places uneven stress on the ankle joint — keep the foot neutral throughout.
  • Using too much weight too soon: Excessive load causes compensatory movements such as leaning back or shifting the knee, which reduces muscle isolation and increases injury risk.
  • Skipping the pause at the top: Failing to briefly pause and squeeze at the top shortens the effective contraction and diminishes the exercise's effectiveness.

Frequently asked questions

What is the difference between a seated and standing single calf raise?

The seated position bends the knee to approximately 90 degrees, which shortens the gastrocnemius and removes it from the movement, placing the majority of the work on the soleus. Standing calf raises engage both the gastrocnemius and soleus, making the seated version the better choice when you specifically want to develop the deeper soleus muscle.

What does VERSION 2 mean for the seated single calf raise?

VERSION 2 typically refers to a slight variation in foot position — for example, placing the toes at a slightly different angle or using a small platform under the ball of the foot — to alter the line of pull and increase the range of motion compared to the standard version.

How heavy should the weight be on my knee?

Start with a weight plate or dumbbell you can control for the full range of motion without compensating — typically 10–25 lbs for beginners. Progress gradually once you can complete all reps with a slow tempo and full stretch at the bottom and squeeze at the top.

How many reps and sets should I do?

For hypertrophy, aim for 3–4 sets of 12–20 reps per leg, as calf muscles generally respond well to higher rep ranges. Rest 60–90 seconds between sets and ensure you train both legs equally.

Can I do this exercise without a platform under my foot?

Yes, but working off a flat floor limits how far you can lower your heel, reducing the stretch on the soleus. Using a small step, a weight plate, or a calf raise block under the ball of the foot allows a greater range of motion and a more effective stimulus.

Related exercises