Barbell Seated Calf Raise

Target muscle

Calves

Also works

Hamstrings, quadriceps

Equipment

Barbell

Body part

Lower legs

How to do the barbell seated calf raise

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the calves. The hamstrings and quadriceps work as secondary muscles. See all calf exercises or every barbell exercise.