Barbell Seated Calf Raise

A free-bar seated calf raise: sit at a bench's end, the barbell across the lower thighs, and lift it with the heels.

How to do it

Setup

Seated on a bench's end, feet flat, the bar across the thighs just above the knees.

Steps

Lift the heels as high as they go.
Hold for a beat, the bar riding up with the knees.
Set the heels down slowly, the bar still in place.

Common mistakes

Bar on bare knees: rest it on the thighs over a towel. Lifting the bar with the arms: the hands only keep it in place. Short, bouncy reps: lift fully, return slowly.

Breathing

Exhale rising, inhale lowering.