Cable Sitting Calf Raise

Muscles worked

Setup

1. Place a flat bench facing a low cable pulley and position a weight plate or calf block on the floor between the bench and the pulley.
2. Sit on the edge of the bench with the balls of your feet on the block and your knees bent at a 90-degree angle.
3. Attach a straight bar or a padded strap to the low pulley and rest it across your lower thighs, just above the knees.
4. Grasp the bar or the cable handles to stabilize the weight against your legs.

How to do it

1. Exhale and press through the balls of your feet to lift your heels as high as possible, focusing on a strong contraction.
2. Hold the peak contraction at the top for one second.
3. Inhale and slowly lower your heels toward the floor until you feel a deep stretch in the lower calf.
4. Maintain a controlled 3-1-1-1 tempo (3s down, 1s stretch, 1s up, 1s squeeze).

Form checklist

• Keep your torso upright and your core engaged to prevent leaning back.
• Ensure the balls of your feet stay securely on the platform throughout the entire set.
• Avoid bouncing at the bottom; use a deliberate pause to eliminate momentum.
• Keep your knees tracking in line with your toes, avoiding any inward or outward collapse.

Pro tips

• Focus on pushing specifically through the big toe to maximize the activation of the medial fibers of the soleus.
• Use a foam pad or folded towel under the bar to prevent the weight from digging into your thighs, allowing you to focus entirely on the calf contraction.

Make it harder

• Perform the exercise unilaterally (one leg at a time) to correct strength imbalances and increase the stability demand.
• Incorporate '1.5 reps' by performing a full rep, lowering halfway, returning to the top, and then lowering all the way down.

Frequently asked

What muscles does the cable sitting calf raise work?

The cable sitting calf raise primarily targets the calves, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the cable sitting calf raise?

The cable sitting calf raise uses cable.

Is the cable sitting calf raise good for beginners?

Yes. The cable sitting calf raise is a beginner-friendly movement and a strong foundation to build on.

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