Barbell Seated Calf Raise

Setup

1. 01Sit on a bench with a block under the balls of your feet.
2. 02Rest a padded barbell across the lower thighs.
3. 03Hold the bar steady with both hands.
4. 04Let the heels drop into a full stretch.

Execution

1. 01Press through the balls of the feet to raise the heels.
2. 02Lift as high as possible onto the toes.
3. 03Pause at the top for one second.
4. 04Lower slowly back into the deep stretch.

Checkpoints

• -Knees stay bent about 90 degrees to bias the soleus.
• -Heels travel through the fullest possible range.
• -The bar stays settled on the thighs, not rolling.
• -Each rep pauses at both the top and bottom.

Common mistakes

• -Bouncing out of the bottom stretch.
• -Using a partial range with heavy weight.
• -Rocking the bar forward onto the knees.
• -Rushing reps without a top squeeze.