Barbell Seated Calf Raise
The barbell seated calf raise targets the soleus muscle that sits underneath the gastrocnemius, which is best trained with a bent knee. Place a barbell across your knees while seated and press through the balls of your feet.
How to Perform
Sit on a bench with a barbell resting across your lower thighs, just above the knees.
Place the balls of your feet on a raised surface with heels hanging off.
Lower your heels for a full stretch, then press up as high as possible.
Squeeze the calves at the top and hold for one second.
Use a pad or towel on the bar for comfort.
Common Mistakes to Avoid
Bouncing at the bottom instead of using a controlled stretch.
Not using a full range of motion — go all the way down and all the way up.
Placing the bar too far down toward the knees, which is unstable.
Muscle Activation
Variations
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