Standing Barbell Calf Raise

Technique

The standing barbell calf raise is done with a barbell on the upper back, rising onto the balls of the feet with straight knees. Straight knees make the gastrocnemius, the larger upper calf muscle, do most of the work, and the barbell allows heavy loading when no calf machine is available.

Steps

1. Set a barbell on your upper back as for a squat and stand with the balls of your feet on a low plate or step
2. Keep your knees straight but not locked and your torso upright
3. Rise as high as possible onto the balls of your feet and pause for a second at the top
4. Lower slowly until your heels drop below the step for a full stretch

Common mistakes

• Bouncing quickly at the bottom instead of pausing in the stretch
• Bending the knees to push the weight up with the legs

Variations

• Smith machine calf raise
• Single-leg dumbbell calf raise

FAQ