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Lower Legs · Barbell

Barbell Seated on Knee Calve Raises

beginnerstrength

Barbell Seated on Knee Calve Raises is a beginner isolation strength exercise that works the calves (lower legs), with the shins assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target
Calves
Body part
Lower Legs
Equipment
Barbell
Category
Strength
Mechanic
Isolation
Force
Push
Sets × reps
3 × 10-15
Calories / min
≈ 4.3 kcal

Primary muscles

  • Calves · Gastrocnemius, Soleus

Secondary muscles

  • Shins · tibialis anterior

How to do Barbell Seated on Knee Calve Raises

  1. Sit on a bench with your feet flat on the floor and a barbell resting across your thighs, just above your knees. Position your feet hip-width apart.
  2. Lift your heels off the floor by pressing through your forefeet, raising your knees towards the ceiling.
  3. Squeeze your calf muscles at the top of the movement, ensuring your heels are as high as possible.
  4. Lower your heels back down to the starting position with control. Repeat for the desired number of repetitions.

Form tips

  • Ensure a secure grip on the barbell to maintain control and proper alignment.
  • Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
  • Breathe steadily, exhaling as you lift your heels and inhaling as you lower them.

Barbell Seated on Knee Calve Raises alternatives

Seated Calf Raises Dumbbell on Knee exercise demonstration

Seated Calf Raises Dumbbell on Knee

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Seated Calf Machine exercise demonstration

Seated Calf Machine

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Cable Calve Raise exercise demonstration

Cable Calve Raise

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Bodyweight Calf Raises exercise demonstration

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Dumbbell Seated Calf Raise exercise demonstration

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Kettlebell Seated Calf Raise

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Barbell Standing Leg Calf Raises exercise demonstration

Barbell Standing Leg Calf Raises

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Dumbbell Seated One Leg Calf Raise Hammer Grip exercise demonstration

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Seated Calf Stretch exercise demonstration

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Calf Raise With Wall Support exercise demonstration

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Horizontal Leg Press Calf Raise Single Leg exercise demonstration

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Barbell Seated on Knee Calve Raises FAQ

What muscles does Barbell Seated on Knee Calve Raises work?

Barbell Seated on Knee Calve Raises mainly works the calves in the lower legs (Gastrocnemius and Soleus). The shins work as secondary muscles.

What equipment do you need for Barbell Seated on Knee Calve Raises?

You need a barbell.

How many sets and reps of Barbell Seated on Knee Calve Raises should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Seated on Knee Calve Raises good for beginners?

Yes. Barbell Seated on Knee Calve Raises is rated beginner, so it's a sound choice while you learn to train the calves.

How many calories does Barbell Seated on Knee Calve Raises burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Barbell Seated on Knee Calve Raises?

Other exercises for the calves include Seated Calf Raises Dumbbell on Knee, Seated Calf Machine, Cable Calve Raise and Bodyweight Calf Raises.

For developers

Use Barbell Seated on Knee Calve Raises in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_AJKQXE" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_AJKQXE",
  "name": "Barbell Seated on Knee Calve Raises",
  "model": "male",
  "target": "Calves",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_AJKQXE/mp4-720.mp4?…",
    "poster": "https://…/ex_AJKQXE/poster.jpg?…"
  }
}