For calf growth
For calf growth, single-leg calf raise rates higher on our research criteria: more of the work on the calves, more stretch.
Seated calf raise is easier to progress.
Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Seated Calf Raise. Bent knees take the gastrocnemius out, leaving mostly the soleus. In one study it barely grew the gastrocnemius at all.
Single-Leg Calf Raise. One leg at a time with a full stretch at the bottom. Bodyweight goes a long way, then you need a dumbbell.
For running, the two are close. Single-leg calf raise rates slightly higher: more injury protection, easier to learn and fit in. Seated calf raise carries over more directly to running.
For calf growth, single-leg calf raise rates higher on our research criteria: more of the work on the calves, more stretch. Seated calf raise is easier to progress. Both are good choices that train the calves the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Seated calf raise needs a machine, so for most people it’s a gym exercise. Single-leg calf raise needs dumbbells, so a home gym covers it.
Seated calf raise: it rates Excellent for joint and recovery cost in our research rubric, against Strong for single-leg calf raise.