Barbell Seated Calf Raise

About This Exercise

Place a block about 12 inches in front of a flat bench.

1Setup

Place a block about 12 inches in front of a flat bench.

2Execution

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.

Pro Tips

• Drive the movement through your big toe to better target the medial gastrocnemius.
• Squeeze your calves hard at the top of the movement for a full second.
• Lower the weight slowly and with control to maximize time under tension and the stretch in the calves.
• Avoid bouncing at the bottom; use a smooth, deliberate tempo.