Barbell Seated Calf Raise

Barbell Seated Calf Raise


This exercise involves sitting on a bench with a barbell placed on top of your knees. You then raise your heels off the ground while keeping your toes on the floor, contracting your calf muscles. This exercise targets the soleus and gastrocnemius muscles in the calves.

Muscle Group

Equipment Required

Barbell Seated Calf Raise Instructions

  1. Start by sitting 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 block or step, with your heels hanging off the edge.
  3. Grasp the barbell with both hands and lift it up to your knees.
  4. Keeping your back straight, slowly raise your heels as high as possible, contracting your calf muscles.
  5. Hold the contraction for a few seconds, then slowly lower your heels back down to the starting position.
  6. Repeat for the desired number of reps.

Barbell Seated Calf Raise Form & Visual

Barbell Seated Calf Raise

Barbell Seated Calf Raise Benefits

  • Targets the calf muscles specifically, helping to build strength and size in this area
  • Can be easily adjusted to increase or decrease the weight being lifted, allowing for progression over time
  • Helps to improve ankle stability and balance, which can be beneficial for athletes and those with weak ankles
  • Can be performed with a barbell or dumbbells, making it a versatile exercise that can be done in a variety of settings
  • Requires minimal equipment and can be done at home or in a gym setting

Barbell Seated Calf Raise Muscles Worked

  • Gastrocnemius
  • Soleus

Barbell Seated Calf Raise Variations & Alternatives