Barbell · Calves
Seated Barbell Calf Raise is the barbell exercise for the calves in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The calf has two main muscles. The gastrocnemius is the visible, two-headed muscle that crosses the knee, so it works hardest when the leg is straight. The soleus lies underneath and does not cross the knee, so it takes over more of the work when the knee is bent, as in seated calf raises. Both point the foot (plantarflexion).
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Include one straight-knee and one bent-knee raise. At home, single-leg standing calf raises on a step with a dumbbell are an effective option.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with calves training.
Guides from the GymStreak blog on this topic.
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