Legs · Barbell
Barbell Seated Calf Raise
How to do the barbell seated calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench and rest a barbell across your lower thighs near your knees, with the balls of your feet on a raised block and heels hanging off. Push through the balls of your feet to raise your heels as high as possible, then lower back down to feel a stretch. Keep the bar steady on your thighs throughout.
- 1Press through the balls of your feet and feel your calves contracting
- 2hard at the top
- 3Pause at the top to squeeze your calves, then lower slowly to feel a stretch
- 4Keep even pressure across your toes and steady the bar on your thighs
Common mistakes
- Don't bounce or use momentum to complete the reps
- Avoid letting the bar slide toward your knees or off your thighs
- Don't allow your ankles to roll inward or outward; keep them aligned
Muscles worked
The barbell seated calf raise mainly works the calves.
- CalvesPrimary
- QuadsMinor
- HamstringsMinor
Kovo programs the barbell seated calf raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.