GYMKC
Menu
Get the app
Exercise Guide

Seated Calf Raise: Where should the pad go?

Sit with the pad on your thighs, just above your knees.

Seated Calf Raise: Where should the pad go? video cover
Watch on YouTube Shorts (in Korean)

How to fix it

  1. Place only the balls of your feet on the footplate, with your heels hanging off the edge.
  2. Place the pad on your lower thighs, just above your knees.
  3. Raise your heels all the way, then lower them slowly.
Caution Do not use your upper body to help.

The app sets the reps for your next set

(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 17 reps at 20kg as planned in your last workout, the app keeps the weight the same and increases your reps to 18. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.

Get GYMKC on the App Store
The 14-day free trial applies only to Apple accounts subscribing for the first time, and the actual terms appear in the App Store payment sheet.

How far should you lower your heels?

Sources differ slightly. Some suggest lowering until your calves are stretched. Others suggest lowering with control until your ankles reach a neutral position. Either way, lower slowly and with control.

See this exercise in detail

Seated Calf RaiseStarting position · Movement · Breathing · Trainer tips · Cautions · Exercise info · Related exercises

More on the same body part

Bodyweight Standing Calf Raise

Do your heels drop as you lower them?

Video · Article
Figure-4 Glute Stretch

How do you stretch your glutes?

Video · Article
Jump Squat

Are you landing with your knees straight?

Video · Article

Sources

  1. Kinoshita M et al., Frontiers in Physiology (2023)
  2. Kadlec D et al., Journal of Strength and Conditioning Research (2024)
  3. Van Every DW et al., PLOS ONE (2022)
  4. Pruyn EC et al., Journal of Sport and Health Science (2016)
  5. Magtouf E et al., Journal of Functional Morphology and Kinesiology (2024)
  6. Adam A et al., Life (2026)
  7. NSCA, Basics of Strength and Conditioning
  8. ExRx.net, Lever Seated Calf Raise (plate loaded)
  9. ISSA, Calf Workout: Top Exercises for Building Bigger Calves
  10. ISSA, 25-Minute Calf Workout for Stronger Legs
  11. NASM, Calf Training: How to Program This Stubborn Muscle Group for Clients
  12. Cybex, Plate Loaded Seated Calf Owner's Manual

This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.