Barbell Seated Calf Raise
The Barbell Seated Calf Raise is an isolation exercise that targets the soleus muscle to build lower leg thickness. Performed by sitting on a bench with a barbell resting on the lower thighs, it emphasizes the deep calf muscle by keeping the knees bent.
The soleus muscle is notoriously fatigue-resistant and often requires specific volume management to grow. The AI optimizes this exercise by analyzing your RPE and recovery data to ensure you are training with enough intensity to actually stimulate hypertrophy, rather than just performing 'junk volume.' Additionally, if you find the barbell setup uncomfortable on your thighs, the app can instantly recommend machine or dumbbell alternatives based on your preference history.
Form Cues
- Place a thick pad or folded towel under the barbell to protect your thighs
- Position the balls of your feet securely on the edge of a block or plate
- Lower your heels as far as possible to feel a deep stretch
- Drive through your toes to raise your heels as high as possible
- Pause briefly at the peak contraction before lowering slowly
- Don't bounce the weight at the bottom of the movement
- Don't place the barbell directly on your knee joints
- Don't cut the range of motion short to lift heavier weight
- Don't allow your ankles to roll outward as you lift
Common Mistakes
- Bouncing out of the bottom position
- Insufficient range of motion
- Placing the bar on the knees instead of thighs
- Using excessive momentum
- Rushing the lowering phase
Muscles Worked
This exercise primarily isolates the soleus, the broad muscle located underneath the gastrocnemius. Because the knees are bent at a 90-degree angle, the larger gastrocnemius muscle is slackened and mechanically disadvantaged, forcing the soleus to perform the majority of the work to extend the ankle.
Primary
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