Barbell Seated Calf Raise

Barbell Seated Calf Raise is a beginner-level isolation in the strength category that primarily works the calves. It is performed with barbell.

How to do it

1. 1Place a block about 12 inches in front of a flat bench.
2. 2Sit on the bench and place the ball of your feet on the block.
3. 3Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
4. 4Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
5. 5After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
6. 6Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.