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Standing Barbell Calf Raise
How to do the Standing Barbell Calf Raise with good form: step-by-step technique, the muscles it works (calves), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Calves
How to do it
- Position a barbell across your upper back and place the balls of your feet firmly on the edge of an elevated calf block, letting your heels hang off.
- Stand tall with your legs straight but without locking your knees aggressively.
- Lower your heels slowly toward the floor until you feel a deep, intense stretch in your calves.
- Rise up onto your toes as high as possible by flexing your calves and pointing your ankles upward.
- Hold the peak contraction at the very top for one full second.
- Lower your heels back down in a controlled manner to repeat the stretch.
Coaching cues
- Full stretch at the bottom
- Rise as high as possible on the big toes
- Control the movement, no bouncing
Common mistakes
- Using a bouncing motion at the bottom, utilizing tendon elasticity instead of muscle strength
- Bending the knees during the raise, which unloads the gastrocnemius
- Using a short range of motion
Equipment and setup
Barbell, squat rack, calf block
Barbell across upper back, balls of the feet elevated on a sturdy block.
Also known as: Standing Calf Raise
Track your Standing Barbell Calf Raise in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
