Barbell Seated Calf Raise

A beginner strength exercise for the calves, done with a barbell.

Barbell Seated Calf Raise: finishing position

Main muscles: Calves
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Push

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

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Seated Calf Raise

Questions

What muscles does the Barbell Seated Calf Raise work?

Mainly the calves.

Is the Barbell Seated Calf Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Barbell Seated Calf Raise?

Good alternatives that train the calves: Rocking Standing Calf Raise, Standing Barbell Calf Raise, Calf Press or Calf Press On The Leg Press Machine.

How many sets and reps of the Barbell Seated Calf Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).