Exercise guide · Beginner · Compound

Barbell Seated Calf Raise: How to Do It & Muscles Worked

The barbell seated calf raise is an exercise that targets the calf muscles by lifting a barbell placed on the thighs while seated. It primarily focuses on strengthening the calves and also engages the hamstrings and quadriceps as secondary muscles.

Primary muscles
Calves
Secondary muscles
Quads , Hamstrings
Equipment
Barbell
Level · type
Beginner · Compound
Demonstration of the barbell seated calf raise
Front view: muscles worked by the barbell seated calf raise. Primary: calves. Secondary: quads and hamstrings.
Back view: muscles worked by the barbell seated calf raise. Primary: calves. Secondary: quads and hamstrings.
Primary Secondary

How to do the barbell seated calf raise

  1. Step 1: Sit on a bench with your feet flat on the floor and a barbell resting on your thighs.
  2. Step 2: Place the balls of your feet on a raised platform, such as a block or step.
  3. Step 3: Position the barbell across your thighs and hold it securely with your hands.
  4. Step 4: Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles.
  5. Step 5: Pause for a moment at the top, then slowly lower your heels back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell seated calf raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Seated Calf Raise alternatives

More exercises that train the calves as their main target:

More calves exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.