Own Every Range
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VIDEO DEMO

Single-leg seated raise

Progression of Seated Soleus Raise

YouTube · Functional BodybuildingSingle Leg Seated Calf RaiseWatch the demonstration

PROGRESSION · HOW TO DO IT

Single-leg seated raise

These steps are written specifically for the Single-leg seated raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Single-leg seated raise. Use a stable seated position and keep the pelvis still.

  2. 02
    Move the pattern

    Let the heels sink, then press the floor away through the balls of the feet to raise the heels.

  3. 03
    Match the demand

    Complete one side at a time and keep the pelvis level instead of shifting into the support.

  4. 04
    Finish with control

    Pause at the highest steady position and lower fully without letting the knees drift around. Pause high over the forefoot.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

CALVES & ANKLES / 14

Short rangeShort range

Single-leg seated raise

Sets: 3–4 · Reps: 12–25

Single-leg seated raise is a progression of Seated Soleus Raise. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Bending the knee reduces gastrocnemius contribution and lets the soleus drive plantar flexion from bottom to top.