Calves
Barbell Seated Calf Raise
The Barbell Seated Calf Raise is a strength exercise with a barbell for your calves. Share of the load in the Zulta muscle model: calves (soleus) 64% and calves (gastrocnemius) 32%.
How to do it
- Sit on the end of a flat bench with the balls of your feet on a plate or low step in front of it.
- Rest a padded barbell across the thighs, just above the knees, and hold it with both hands.
- Lower the heels as far as they go for a full stretch.
- Push through the balls of the feet to lift the heels and the bar as high as you can.
- Pause at the top, then lower slowly back to the stretch.
Tips
- Keep the knees bent at 90 degrees to focus on the lower calf.
- Wrap a towel or pad around the bar to protect the thighs.
Common mistakes
- Pulling the bar up with the arms.
- Bouncing out of the bottom stretch.
- Letting the feet slide off the step.
Muscles worked by the Barbell Seated Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A bent knee takes gastrocnemius off tension, so soleus works. Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Barbell Seated Calf Raise alternatives
Same equipment
Different equipment
- Seated Calf Raise
- Seated Dumbbell Calf Raise
- Smith Machine Seated Calf Raise
- Single Leg Seated Calf Raise
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Barbell Seated Calf Raise work?
Mainly the calves (soleus). The calves (gastrocnemius) assist.
Is the Barbell Seated Calf Raise good for beginners?
Yes. The Barbell Seated Calf Raise is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Barbell Seated Calf Raise?
For example the Seated Calf Raise, Seated Dumbbell Calf Raise and Smith Machine Seated Calf Raise. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Seated Calf Raise harder?
Add weight or reps, or move on to the Cable Calf Raise and Single Leg Calf Raise.
Log your sets in Zulta
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