Seated Calf Raise - Phase 2 - Day 5 - Strength. The seated calf raise targets the soleus muscle more, which is the smaller, thin band of muscle under the gastroc. Any bent knee exercise will target the soleus more. Avoid using momentum with your body to complete the exercise and go for higher reps as the soleus is comprised of more endurance fibres. Aim to do 2 sets of 6 reps to warm up before completing a working set of 15 reps for this exercise and increase the poundage from week to week. Nick Jones - World Bodybuilding Champion & Zoran Lekic - Bodybuilder.