Seated Barbell Calf Raise

Exercise Summary
Primary Muscle(s) Calves
Secondary Muscle(s) None
Equipment Barbell
Emphasis Isolation
Type Push

Seated Barbell Calf Raise Instructions

  • Be seated on flat bench with a barbell resting atop your quads.
  • Position a plate on the ground in front of you.
  • Rest the ball of your foot on the plate with your heels off the back-end.
  • In a controlled manner, flex your calves & extend at the ankle through a full range-of-motion.
  • Actively control the concentric and eccentric portion of the exercise.
    • At the top of the exercise, think about driving your heel into the back of your knee.
    • You are conscientiously shortening and lengthening the musculature of the calf to control the movement. 
  • Don't mindlessly press the balls of your feet into the plate or bounce the weight up.
    • As you fatigue, negate the feeling of lifting the weight with assistance from your quads. This will negate full calf activation. 


  • Establish a strong mind-muscle connection and be deliberate with each repetition. 
  • Experiment with different rep schemes and various time-under-tension protocols. 
  • Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.
Previous article Chin-up