Seated Barbell Calf Raise

Directions:

Preperation/body position

1. Load barbell with correct weight. Put on safety collars.
2. Place a steady raised platform in front of a bench.
3. Sit on the bench, with upper thighs not supported, and barbell on your lap.
4. Position balls of feet on edge of platform, with arches and heel of feet overhanging.
5. Knees should be bent at 90°, in a sitting position.
6. Place barbell closer to knees, hands grasping the bar for greater stability. Placing a towel under the barbell may be more comfortable.

Excution/Movement

1. Raise heels of feet by extending ankles. Extend fully onto tip toes.
2. Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
3. Repeat for desired amount of repetitions.

Comments

The barbell seated calf raise is an exercise that recruits the solues effectively, and is an outlet for those with limited training equipment. The involvement of the gastrocnemius is nonexistent due to its attachment being above the knee. This makes any calf raise with a significant bend in the knee a great exercise to target the solues.

Because of its high ratio of type i fibres the soleus is best stimulated with great time under tension during bent knee ankle extension. 25 reps and above have been shown to cause effective hypertrophy of type i fibres.