Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Demonstration
BeginnerIsolationBarbell
Barbell Seated Calf Raise
Calves · Lower Legs
3
sets
12–15
reps
45s
Rest time
~7
Calories / set
Instructions
- 1
Sit on a bench with your feet flat on the floor and a barbell resting on your thighs.
- 2
Place the balls of your feet on a raised platform, such as a block or step.
- 3
Position the barbell across your thighs and hold it securely with your hands.
- 4
Keeping your back straight and your core engaged, lift your heels off the ground by extending your ankles.
- 5
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Calves
hamstrings
Secondary
hamstringsquadriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Single Leg Reverse Calf Raise
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Beginner5
Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
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Barbell
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Advanced7
Barbell
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Calves · Lower Legs
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Barbell
Barbell Standing Calf Raise
Calves · Lower Legs
Advanced7
Alternatives
Bodyweight
Ankle Circles
Calves · Lower Legs
Intermediate6
Bodyweight
Assisted Lying Calves Stretch
Calves · Lower Legs
Beginner6
Resistance band
Band Single Leg Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Single Leg Reverse Calf Raise
Calves · Lower Legs
Beginner5
Resistance band
Band Two Legs Calf Raise (Band Under Both Legs) V. 2
Calves · Lower Legs
Beginner5
Bodyweight
Bodyweight Standing Calf Raise
Calves · Lower Legs
Intermediate6