Seated Calf Raise (Barbell)

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Level
beginner
Force
push
Mechanic
isolation
Equipment
barbell
Category
strength
Primary Muscles
calves
Secondary Muscles
soleus
Seated Calf Raise (Barbell)Seated Calf Raise (Barbell)

A seated isolation exercise for the calves where a barbell is held across the upper thighs while raising up on the toes.

Instructions

  1. Place a block about 12 inches in front of a flat bench.
  2. Sit on the bench and place the ball of your feet on the block.
  3. Have 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. Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
  5. After a second contraction, slowly go back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Tips

  • To get maximum benefit, stretch your calves as far as you can in the bottom position.
  • Keep your torso upright throughout the movement.
  • Focus on the peak contraction at the top of each repetition.

Recommended starting values

Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.

Goal Sets Reps Weight
Male Female
Gain strength 3 15 reps 32.5 kg 22.5 kg
Build muscle 3 18 reps 30 kg 20 kg
Build endurance 3 25 reps 22.5 kg 15 kg

Alternatives

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