The barbell seated calf raise is an exercise that targets the calf muscles by lifting a barbell placed on the thighs while seated. It primarily focuses on strengthening the calves and also engages the hamstrings and quadriceps as secondary muscles.
Also Works
HamstringsQuadriceps
How to Perform
1
Sit on a bench with your feet flat on the floor and a barbell resting on your thighs.
2
Place the balls of your feet on a raised platform, such as a block or step.
3
Position the barbell across your thighs and hold it securely with your hands.
4
Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles.
5
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Place the balls of your feet on a raised surface so your heels can drop below the platform for a full stretch at the bottom.
•Push through the big toe side of your foot and hold the peak contraction for 2 seconds at the top of each rep.
•Use a slow tempo (2 seconds up, 2-second hold, 3 seconds down) since calves respond well to time under tension.
Common Mistakes
•Bouncing at the bottom of each rep, using the stretch reflex instead of muscular force.
•Not using a raised surface for the feet, which limits the range of motion and reduces the stretch stimulus.
•Using too much weight and only performing partial reps through the middle range.