Standing Calf Raise (Barbell)

How to do it

1. Set a barbell across your upper back with an overhand grip and your shoulder blades squeezed together.
2. Stand with your feet about shoulder width apart and the balls of your feet on a low step, heels hanging off.
3. Lower your heels below the step by bending your ankles, in a controlled way.
4. Press onto the balls of your feet as high as you can, keeping your legs straight.
5. Pause at the top, squeeze your calves, then lower under control.

Key cues

• Heels sink below the step
• Rise as high as you can
• Pause and squeeze at the top
• Legs stay straight
• Stand tall, bar over the forefoot

Common mistakes

• Bouncing out of the bottom
• Cutting the top short
• Bending the knees to help the lift
• Dropping quickly on the way down

Muscles worked

Primary

Calves

Equipment

Barbell and step or weight plate.

Variations

• Standing Calf Raise (Machine)

  Machine · Calves · Isolation

• Standing Calf Raise (Dumbbell)

  Dumbbell · Calves · Isolation

• Standing Calf Raise (Smith Machine)

  Smith machine · Calves · Isolation

• Standing Calf Raise (Bodyweight)

  Bodyweight · Isolation

References

1. StrengthLog: Barbell Standing Calf Raise
2. Muscle & Fitness: Standing Barbell Calf Raise