Seated Calf Raise

Starting position

1. Sit on the end of a flat bench. Put a weight plate or a low, stable platform in front of it.
2. Place the balls of your feet on it hip-width apart, heels hanging off, knees bent to about 90°.
3. Rest the barbell across your thighs just above your knees with a bar pad or folded towel underneath. Steady the bar with your hands.

Execution

1. Exhale and raise your heels as high as you can, pushing the weight up through the balls of your feet.
2. Hold the top for 1–2 seconds.
3. Inhale and slowly lower your heels below the platform into a comfortable calf stretch.
4. Keep your back straight and torso still — only the ankles move.

Common mistakes

• Bouncing out of the bottom — momentum does the work instead of the muscles.
• Bar sitting directly on the knees with no padding — painful pressure on the knees and thighs.
• Partial range of motion — the soleus only works part of the way.
• Helping with your arms or torso — the calves get less work.

Beginner tips

• Start with the empty bar or a light weight: calves tire quickly in this position.
• To get the bar into place easily, have a partner hand it to you or take it from low safety pins.
• Work in the 12–20 rep range, slowly, with a pause at the top.

Alternatives

• Standing Dumbbell Calf Raise — more focus on the gastrocnemius
• Подъем на носках — an equipment-free option
• Standing Barbell Calf Raise — standing with a barbell, heavier loads