How to do the Barbell Seated Calf Raise
Place a block about 12 inches in front of a flat bench.
Sit on the bench and place the ball of your feet on the block.
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.
Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
Repeat for the recommended amount of repetitions.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Stubborn but trainable. Standing raises with straight knees load the gastrocnemius, seated raises the soleus; go through a full stretch.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Seated Calf Raise doesn’t suit your gym or your joints.
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