Barbell Seated Calf Raise
Builds your calves, especially the soleus. Stronger calves improve ankle strength and stability in daily life and training.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit on a bench or low platform with your knees at about a 90-degree angle and let your heels hang off the edge; place the barbell securely across your upper thighs close to your knees and keep your hands on the bar to stabilize it.
- 02
Brace your core, keep your back straight, and keep your feet firmly against the platform.
- 03
Raise your heels by pressing your toes into the platform until your calves contract, lifting your heels as high as possible with control.
- 04
Lower your heels under control until you feel a stretch in your calves, and avoid bouncing.
Beginner's guide
§ 03 · GuideBuilds your calves, especially the soleus. Stronger calves improve ankle strength and stability in daily life and training.
You should feel it in your calves, especially the lower calf. You should not feel it in your knees or lower back.
A common mistake is bouncing through the reps. Lower your heels under control, rise smoothly, and pause briefly at the top.
How to get started at the gym
§ 04 · SisuLiftBarbell Seated Calf Raise is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your knees at about a 90-degree angle and avoid extending them forward. Perform the movement slowly and pause briefly at the top to maximize the contraction.
A particularly effective exercise for strengthening the soleus muscle using a seated barbell position.
More exercises: Calves
§ 06 · Same muscles
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