The machine seated calf raise targets the soleus muscle more effectively due to the bent knee position. This exercise is performed using a seated calf raise machine, providing a focused workout for the lower part of the calves.

1. Sit on the machine with your knees under the pads and your feet on the footplate.
2. Position the balls of your feet on the edge of the footplate.
3. Push through your toes to lift your heels, contracting your calf muscles.
4. Slowly lower your heels back to the starting position.