The barbell standing leg 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 engage 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 your calves.
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
•Rise up onto the balls of your feet as high as possible, holding the top position for 1-2 seconds for peak contraction.
•Use a raised surface under the balls of your feet so your heels can drop below the platform for a full stretch.
•Perform reps slowly (2 seconds up, 2-second hold, 3 seconds down) for maximum calf activation.
Common Mistakes
•Bouncing at the bottom and using the Achilles tendon stretch reflex instead of muscular effort.
•Not rising high enough onto the toes, performing partial reps that limit calf development.
•Bending the knees during the calf raise, which shifts work from the calves to the quads.