The barbell standing calf raise is a strength exercise targeting the calves. It involves standing with a barbell across your upper back and raising your heels off the ground to work the calf muscles.
Also Works
HamstringsGlutes
How to Perform
1
Stand with your feet shoulder-width apart and place a barbell across your upper back.
2
Raise your heels off the ground as high as possible, using only your toes.
3
Pause for a moment at the top, then slowly lower your heels back down to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Stand on a raised surface like a plate or block to increase the range of motion and get a full calf stretch at the bottom.
•Rise all the way up on your toes and squeeze hard at the top for 1-2 seconds before lowering.
•Keep the barbell stable across your upper traps (not your neck) and your core braced throughout.
Common Mistakes
•Bouncing at the bottom of the movement instead of using a controlled stretch and contraction.
•Bending the knees during the calf raise, which recruits the quads and reduces calf isolation.
•Placing the barbell on the neck instead of across the upper traps, which is uncomfortable and unsafe.