Seated vs Standing Calf Raises: What the Research Shows
By Anabolic Bodies Editorial Team. Updated October 4, 2026.
Standing raises with the knee straight train both main calf muscles and, in a small 12-week trial, grew the gastrocnemius more than seated raises. Seated raises with the knee bent shift more of the work to the soleus. If you only do one, make it standing, and add seated work if you have the time and equipment.
Why knee angle matters
The calf has two main muscles:
- Gastrocnemius. The visible two-headed muscle. It crosses both the knee and the ankle, so knee position changes its length.
- Soleus. It sits underneath and crosses only the ankle, so it works regardless of knee angle.
With the knee straight, the gastrocnemius is lengthened across the knee and can contribute strongly to pointing the foot. With the knee bent near 90 degrees, it is slackened at the knee, which reduces how much it can contribute, and the soleus takes on a larger share.
| Standing, knee straight | Seated, knee bent | |
|---|---|---|
| Gastrocnemius | Heavily involved | Reduced contribution |
| Soleus | Involved | Involved |
| Comparing weights | Machine mechanics affect resistance | Weight-stack numbers are not directly comparable |
| Equipment | Machine, Smith machine, dumbbell, step | Seated machine or dumbbells on thighs |
What the study found
Maeo et al., 2023 compared the two directly. Fourteen untrained adults trained for 12 weeks, with one leg doing standing, knee-extended raises and the other doing seated raises with the knee flexed to 90 degrees. Each leg did 5 sets of 10 at 70% of its one-rep max, twice per week. Because each person served as their own comparison, differences between individuals did not muddy the result.
Standing produced greater gastrocnemius hypertrophy. Soleus growth was similar between the two conditions.
What it does not show
- It does not show seated is best for the soleus. Soleus growth was similar, so standing did not shortchange the soleus in this trial.
- It does not prove the result in trained lifters. Every participant was untrained, and experienced lifters may respond differently.
- It tested machines, not dumbbells. Dumbbell, bodyweight and other setups were not measured.
- It is a single small study. Fourteen people is a modest sample, so treat the finding as directional.
The reasonable reading: standing raises look like the better default for overall calf size, and seated raises are an optional addition rather than a requirement.
Applying it
| Situation | Suggestion |
|---|---|
| Limited time | Standing raises only, full range, pause at the bottom |
| Want more calf volume | Standing as the main lift, seated as a second exercise |
| Training at home | Single-leg standing dumbbell raises on a step |
| Standing raises are impractical | Seated raises still train the soleus and some gastrocnemius |
Whichever version you use, lower to a full stretch, pause briefly instead of bouncing, and rise as high as you can. Keep your range of motion repeatable and progress gradually so you can compare sessions.
FAQ
Should I stop doing seated calf raises?
Not necessarily. They still train the soleus and add variety. The research suggests they should not replace standing raises if gastrocnemius size is your goal.
Do bent-knee raises isolate the soleus completely?
No. A bent knee reduces the gastrocnemius contribution, but the muscle is not switched off.
How do I apply this with only dumbbells?
Use single-leg standing raises as the main exercise. The dumbbell calf workout gives a two-session example, how to get bigger calves covers volume, and calf exercises at home lists bodyweight options.