IsolationBarbell
Seated Barbell Calf Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
Strength
Max Power
4–5 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Endurance
Stamina
2–3 sets × 20–25 reps (20–40% 1RM, RPE 5–6)
📋How to Perform
- Sit on a bench with feet flat on an elevated platform
- Place a barbell across your thighs near your knees
- Position a pad or towel under the bar for comfort
- Let your heels drop below the platform level for a full stretch
- Press through the balls of your feet to raise your heels as high as possible
- Squeeze your calves hard at the top for 1 second
- Slowly lower back down to the stretched position
- Maintain constant tension throughout the movement
💡Coaching Cues
- ✓
Full range - stretch to peak
- ✓
Rise as high as possible
- ✓
Squeeze calves at top
- ✓
Control the descent
- ✓
Keep weight on thighs stable
- ✓
Smooth controlled movement
⚠️Common Mistakes
- ✗
Not achieving full range of motion
- ✗
Bouncing at the bottom
