Band Seated Calf Raise

Band Seated Calf Raise is an isolation exercise that primarily works out calves. It is a beginner level exercise that is especially effective for targeting the soleus muscle, which plays a key role in ankle stability and endurance.

This variation is performed in a seated position, making it ideal for those who want to minimize strain on the back or knees. It also allows for focused, controlled movement and better isolation of the calves, as you're not relying on bodyweight or balance to perform the reps.

All you need is a resistance band. The seated setup creates a shorter range of motion than standing calf raises but provides constant tension when performed correctly with a tight band. It’s great for warmups, cooldowns, or at-home training when machines aren’t available.

1. Sit on the bench or floor with your legs extended straight in front of you.
2. Loop a resistance band around the balls of your feet and hold both ends firmly with your hands.
3. Keep your back straight and core engaged.
4. Slowly press your toes away from your body, stretching the band as you perform a calf flex.
5. Squeeze your calves at the end of the movement.
6. Slowly return to the starting position with control.
7. Repeat for the desired number of repetitions.

Band Seated Calf Raise is a low-risk exercise when performed with proper form.

The most common risk comes from overextending the ankle or jerking through the movement, which can strain the Achilles tendon. Keeping the motion smooth and controlled helps avoid this.

If the resistance band is too tight or slips mid-rep, it could cause sudden tension or instability. To prevent this, ensure the band is securely positioned and you're using a suitable resistance level.