Rocking Standing Calf Raise

A beginner strength exercise for the calves, done with a barbell.

Rocking Standing Calf Raise: finishing position

Main muscles: Calves
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Push

How to do the Rocking Standing Calf Raise

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
Hold for a second and bring them back down as you breathe in.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Rocking Standing Calf Raise

Questions

What muscles does the Rocking Standing Calf Raise work?

Mainly the calves.

Is the Rocking Standing Calf Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Rocking Standing Calf Raise?

Good alternatives that train the calves: Barbell Seated Calf Raise, Standing Barbell Calf Raise, Calf Press or Calf Press On The Leg Press Machine.

How many sets and reps of the Rocking Standing Calf Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).