How to do a Barbell Seated Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 102,894
- Popularity Rank
- 550th
- Difficulty
- Beginner
- Calves Strength
- 93 mSCORE 8th
- Equipment Required
Barbells
Flat Bench
Workouts with Barbell Seated Calf Raise
Target muscles worked
Instructions for Proper Form
Barbell Seated Calf Raise is a variation on the more standard Calf Raise. Like other Calf Raises, this is an isolation exercise that targets your calves. By performing this exercise while seated, you add significantly more stability to the movement since you don’t need to worry about balancing to stay standing. This can help you focus more of your attention on exertion rather than stability.
- Sit upright on a bench and position your feet on a sturdy surface with a lip a few inches high such as a block of wood or a plate.
- Grasp the bar with both hands and place it across the ends of your thighs, but not on your knees.
- Contract your calves and drive through the balls of your feet to raise the bar.
- Tense your calves and hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back into the starting position while maintaining tension in your calves.
- Maintain good posture by keeping your core engaged for stability, your shoulders back and chest up.
- You should feel this exercise in your calves.
Weight & 1 Rep Max Calculator
Average Barbell Seated Calf Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps55lbs1 Rep Max70lbs
- intermediate8reps70lbs90lbs
- advanced8reps85lbs105lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Barbell Seated Calf Raise
1. Seated Machine Calf Press
92.7 mSCORESWAPPED 1,439 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
2. Calf Press
91.6 mSCORESWAPPED 746 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine adds stability to the movement, as well as gives you more control over your resistance. It’s an effective exercise for building muscle mass and developing strength in your calves.
3. Standing Barbell Calf Raise
87.1 mSCORESWAPPED 707 TIMESThis exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.
4. Standing Dumbbell Calf Raise
83.1 mSCORESWAPPED 647 TIMESStanding Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.
5. Seated Dumbbell Calf Raise
73.7 mSCORESWAPPED 602 TIMESSeated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.
6. Calf Raise
75 mSCORESWAPPED 573 TIMESThis bodyweight isolation exercise primarily targets the calves. It’s an effective exercise for developing muscle mass and increasing strength in your calf, and can be easily modified through a number of different variations.
7. Single Leg Standing Calf Raise
72 mSCORESWAPPED 350 TIMESThis exercise is a unilateral variation of the standard calf raise. Like the standard version this exercise primarily targets your calves. However, by performing this exercise one leg at a time, you add instability to the movement which can better recruit smaller stabilizing muscles, as well as help you identify and address imbalances between sides.
8. Smith Machine Calf Raise
77.6 mSCORESWAPPED 301 TIMESThis exercise is a Smith Machine variation of the standard calf raise. Like the standard version, this exercise primarily targets the calves. The use of a Smith Machine allows to increase resistance beyond just your bodyweight.
9. Standing Machine Calf Press
80.3 mSCORESWAPPED 296 TIMESThis exercise is a variation on the more common calf raise. Like the standard calf raise this isolation exercise primarily targets the calves. The use of a machine gives you more control over your resistance, allowing you to better control the weight you’re moving. It’s an effective exercise for building muscle mass and developing strength in your calves.
- Intermediate
- Calves
- Calf Raise Machine
10. Seated Dumbbell One-Leg Calf Raise
58 mSCORESWAPPED 217 TIMESSeated Dumbbell One Leg Calf Raise is a variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. By performing this exercise while seated, you add more stability to the exercise, and can focus on performing the exercise rather than balancing and stabilizing yourself in a standing position. By performing the exercise one leg at a time, you can focus your attention on the specific leg performing the exercise, as well as give yourself some additional rest time while your opposite leg is working.