Seated Barbell Calf Raise

Instructions

1. 1.Place a plate flat down in front of a flat bench and sit down on the end of the bench with the balls of your feet on top of the plate. Your feet should form a 90 degree angle between your upper thighs and lower legs.
2. 2.Place a loaded barbell on top of your tights near your knees and hold it in place with your hands. This is your starting position.
3. 3.Press the barbell up by flexing your calf muscles and pressing through the balls of your feet.
4. 4.At the top of the movement, hold the contraction for a second before slowly returning to just below the starting position, using the height of the plate to extend your range of motion.
5. 5.Repeat for as many repetitions as required.

Tips

• Variation: you can also do this exercise with one leg at a time.
• You can use padding on the bar for heavier weights to decrease discomfort.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe as you would normally.

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